- WARMUP
- 4 Steady Rounds
- Bike 400m
- 10 Pushups
- 10 Ring Rows
- 10 Kip Swings
- 10 Lunge Steps
- STRENGTH/SKILL
- 10 min EOMOM
- 5-4-3-2-1
- Ascending weight weighted pull ups
- **Each set followed by 8 Kipping pull ups**
- METCON
- 9 min AMRAP
- 40’ DBL KB/DB Front Rack Lunge 50/35
- 12 Ring Dips
- **Box Dips Mod for Ring Dips**