Strength:

  1. Barbell Z-Press: 5 x 6-8
  2. Dual Dumbbell Prone Row: 5 x 6-8
  3. Single Arm Dumbbell Push Press: 4 x 6-8
  4. Ring Support Hold: 4 x 40 seconds

WOD 1: For time

9 – 7 – 5

Strict Ring Dips

Strict Pull Ups

Rest 3 minutes then repeat

WOD 2: For Time 80% consistent effort

20 Burpees

500 Meter Row

40 Kettlebell swings (24/18kg)

30 Burpees

500 Meter Row

30 Kettlebell swings (24/18kg)

40 Burpees

500 Meter Row

20 Kettlebell swings (24/18kg)