• 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**