I. WARMUP

Complete for time 2 rounds of:

  • 400 Meter Run
  • 10 Push-Ups
  • 5 Strict Pull Ups

II. SKILL

Complete 3 Rounds for Time of:

  • 5 Russian Dips
  • 15 GHD Sit Ups

III. STRENGTH

  • Push Press 2-2-2-2-2-2
  • Weighted Dip 3-2-2-1-1-1-1-1-1

IV. WOD

30 Muscle-Ups For Time