Warm-up (No Measure)
2 ROUNDS
:30 Banded Plank
10 Banded Pass Through
10 Banded Pull Aparts
Into…
2 ROUNDS
1:00 Bike*
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 – Metcon (No Measure)
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 – Metcon (Time)
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)
(Score is Time)
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