Warm-up
Smash Ankles & Calves, 2min./side
-then-
3 Steady Rounds:
6 Deep Strict Ring Dips
12 Russian KB Swings
18 Fast Box Step-ups
Strength
Back Squat 4x4 @80%
MetCon
RX
AMRAP 20 Minutes:
9 Ring Dips
12 Sumo Deadlift High Pull, 95/65lbs
15 Box Jumps, 24/20″
(RX+ 115/75lb SDHP)
SCALED
Assisted Ring Dips
75/55lb SDHP
20/16" box jumps
LITE
AMRAP 20 Minutes:
9 HR Push-ups
12 KB Sumo Deadlift High Pull
15 Box Jumps
Cool Down
Twisted Cross, 3min./side
Competition Side Work
2k Assault Bike x4
Rest 2:1
