Strength:
5 Sets:
7 Weighted Ring Dips
30sec Sandbag Bearhug hold (#70/45)
*Rest 2:30
Metcon:
For total reps:
AMRAP in 5min:
9 S2OH (#40/30)
6 Toes-to-bar
3 Burpees
Rest 1min
AMRAP in 5min:
9 Burpees
6 S2OH (#50/35)
3 Toes-to-bar
Rest 1min
AMRAP in 5min:
9 Toes-to-bar
6 Burpees
3 S2OH (#60/40)
Outdoor:
AMRAP in 40min of:
30 Overhead Reversed Lunges (#15/10)
30 Situps
30 S2OH
30 Commando Planks
30 Burpees over DB
30 Power Cleans