CROSSFIT

Strength

i) Pause Back Squat (10s) 6×2 (Increasing)

ii) Ring Dip Holds [10s Hold (Bottom Position) + MAX Ring Dips] x3

MetCon

14 Minute AMRAP of:

25 Wall Balls (W:14/9 M: 20#/10′)

20 CTB Pullups

15 Cal Row/AB

10 Barbell Turkish Get-Ups (35/45#)