Strength
Ring Dip
5 x 5-10 Kipping Ring Dips
Rest 90 secs between attempts
*
WOD
For Time (16 min cap)
4 Rounds
12 HSPU
2 Rope Climbs
8 HSPU
500m Row
*
PEAK
Conditioning
3 Rounds:
10 Power Snatch 60/40kg
20/12 Calories on Bike
30 Wallballs 20/14lbs