.

General Warm Up

Strength: Bench Press
9-9-9-6-6-6-3-3-3
9's @ Body Weight Plus - 6's @ 75% - 3's @ 85+


WOD: For Time
50 Kb Swings 70/55
25 Ring Dips
40 Kb Swings
20 Ring Dips
30 Kb Swings
15 Ring Dips
20 Kb Swings
10 Ring Dips
10 Kb Swings
5 Ring Dips


Post: Tabata V-Ups


Option: Strongman "Grace With Stone"
30 Reps Clean & Jerk 140/95