Warm Up:
2 RFQ of:
12/14 Calorie Ski (5/8)/
1 Kick Up To Handstand/
5 Handstand Scap Push Up/
1 Handstand Negative @5 Seconds Down/
10 Ring Row @2121/
10 Seconds Dip Support Hold
Metcon:
3 RFT of:
20 WallBall (14#-9’/20#-10′)/
12/15 Calorie Air Bike
Lift:
B: Shoulder Press (8 @70-80/80-90/90-95 + 10@90-100%+)
% of 8RM
+
C: Weighted Pull-ups (8/8/8/8)
These do not have to be unbroken sets.
+
D: Ring Dips (3 X 70% + 1 X 60%)
