10m - Dynamics

5m - Movement Review

12m - Complete 4 sets:

  • 4 Strict Ring Dips (add load if able)

  • 4 Strict CTB (add load if able)

*Following 4th Set of each movement athletes will complete a burnout set of DB Strict Press & Ring Rows with feet directly under straps. Max reps, one set.

MetCon - 3RFT (15m cap):

16 Thrusters 95/65

16 Pull-Ups

*Every 2:30, including the start of the workout, athletes will run 200m.