tuesday

Warm-up

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

​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)

Metcon

5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
15 Hang Power Snatch (95/65)

(Score is Time)