10m - Dynamics

5m - Movement Review

Strength - 15m - Complete 6 sets:

  • 2 Strict Ring Dips (add load if able)

  • 2 Strict CTB (add load if able)

*Following 6th 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.

***Scaling options will be band assisted CTB pull-ups and foot assisted Ring Dips. Athletes who struggle to perform either of these two movements will perform foot assisted CTB Pull-Ups and Foot Assisted Box Dips

MetCon - 3 rounds of 1m AMRAP/30s Rest:

Cals Rowing

Burpees