Warm Up
AMRAP x 7 MINUTES
2/2 DB Bent Over Row
3/3 SA DB Russian Swing
4/4 SA DB Strict Press
5 Burpees
Skill
8-6-6*
Push Press
*Build to a Heavy weight. Complete :20-:30 Top of the Ring Hold after each Set.
Workout
AMRAP x 10 MINUTES
3-6-9-and so on…
Push Press
Ring Rows
Dips
-Rest 2:00-
5 ROUNDS FOR TIME
6 Push Press
6 Pull-Ups
6 Dips