
Strength:
Athlete level Dips
4 sets of 8
Athlete level strict pull ups
4 sets of 3-6
Metcon:
EMOM 15
Min 1) 20s ring hold
Min 2) 10-15 push ups
Min 3) 4-8 pull ups
*optional Ca$h out
2K row
Strength:
Athlete level Dips
4 sets of 8
Athlete level strict pull ups
4 sets of 3-6
Metcon:
EMOM 15
Min 1) 20s ring hold
Min 2) 10-15 push ups
Min 3) 4-8 pull ups
*optional Ca$h out
2K row