For time - 21-15-9 of thrusters 95/65 and ring dips
rest 5 minutes
then 21-15-9 of SDHP 95/65 and push ups.
For time - 21-15-9 of thrusters 95/65 and ring dips
rest 5 minutes
then 21-15-9 of SDHP 95/65 and push ups.
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!