20 min AMRAP
5 C2B
10 ring dips
15 OHS 95/65
Strength Program:
Warm Up - row 600 m then 3 rounds of 5 pulls ups, 10 push ups, 15 GHD sit-ups
For Squats, bench, and DL
1X5 at 70%, 1X5 at 75%, 1X4 at 80%, 3X3 at 85%
Accessory work - 3 supersets of 12 GHD raise with 12 36/24" BJ
- 4X4 of weighted dips and pull ups.