10m - Dynamics

5m - Strength Prep

Strength - 10m to complete 5 sets:

  • 5 Strict Dips

  • 5 Strict Pull-Ups

*Add load if able. Scale with foot assisted reps on both. 

MetCon - FT (16m time cap):

800m Run

20 Burpee Ring Muscle Ups

400m Run