WARM UP

AMRAP 8:
20 High Knees in Place
10 Wide Stance Good Mornings
5 Jumping Ring Dips
5 Push-ups

SKILLS & SPECIFIC WARM UP

Deadlift – Ring Dip

EMOM 5′
For Load:
Tempo Strict Press
5 Sets x 3 Reps

3-4 Sets
7 Unbroken Deadlifts (increase loading each set)
3 Ring Rips

CONDITIONING
“WATERMELON”*

5 ROUNDS FOR TIME
15 Deadlifts #102/70
10 Ring Dips

*compare 16.02.22