WARM UP:
2x’s
200 M Run
20 Lunges
10 Lunge to Instep
10 Ring Rows
10 Dips on Box
20 Glute Bridges w/Feet on box
SKILL:
5 sets of 5 Strict Weighted Pull Ups
WOD:
21-15-9
Squat Snatch
Ring Dips
400 M Run after each round