Strength (12 min)3x20 Front Rack lunges (95/65)Every after set1 min plankScoring: CheckboxMetcon3rds for time20 Toes to bars or 30 Knee Raise10 Front Squats (155/105)
Weighted Ring Dip Build to a 1 RM Weighted Ring Dip -then- 3 sets Max Unbroken Weighted Ring Dip @60% of 1RM from above -rest 2 minutes between sets- Tempo Weighted Strict Lean Away Pull Up 3 Sets 3.3
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