WARM UP
400m Run;
3 Rounds Not For Time:
8 Sit Ups
8 Back Extensions
8 Wipers
8 Thrusters (Empty Bar)
8 Ring Rows
MOBILITY & SKILLS
Shoulder – Hips – Ring Dips
STRENGTH
Weighted Pull Ups
5×3
2xMax (no weight)
CONDITIONING
4 Rounds For Time:
15 Thrusters #43/29
500m Run
15 Ring Dips
Time Cap 18′
