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