WARM-UP
2 ROUNDS
:30 Banded Plank
10 Banded Pass Through
10 Banded Pull Aparts
Into...
2 ROUNDS
1:00 Bike/Row*
5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)
SKILL
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
*Jump to support, slow negative down.
(No Measure)
WORKOUT
5 ROUNDS FOR TIME
22/18 Cal Bike/Row
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (15/10)
(Score is Time)