Warm Up: – AMRAC 8
5 slow, strict pushups
5 burpees
10 K2E / hanging knee raises
Bridge run
Skills: – 3 sets in 18 min
6 front squats @ 31X1
REST 60 sec
10-12 supine ring rows
REST 60 sec
DU practice (NTE 50 reps)
REST 60 sec
WOD: – 2 rounds for time:
50 SDHP @ 95/65
40 pushups
1 minute L-sit in rings
