Warm Up: – AMRAC 8
7 kb swings
7 kb goblet squats
7 deficit pushups @ 45/25
15 sec HS hold
200m run
Strength: – Dips
8 X 1 weighted dips
*between sets complete 30 sec TU/DU practice*
WOD: – For Time:
Buy In: 400m run
21 – 15 – 9
Kb swings @ 70/53
Strict ring dips
Wallballs @ 20/14
