- Pull Ups: 4 sets of 5. First set; overhand grip, second set; over under, third set; under over, fourth set; under under.
- 24kg 1 Arm KB Rows 3 sets of 5
- Ring Rows 3 sets of 5
- 16kg Crush Curls 3 sets of 5
- 24 kg Snatch: 12 minutes, as many comfortable sets of 5 and 5.
Monday night after work we'll work legs and swings and then see about getting back into the Rite of Passage...