10m - Dynamics

5m - Movement Review

12m - Complete 5 sets:

  • 3 Strict Ring Dips (add load if able)

  • 3 Strict CTB (add load if able)

*Following 5th 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 - 8m Tabata, 2m each movement

  • Burpees

  • Double unders

  • Push ups

  • Pull ups