Warm up-
400m Row
1 Burpee
5 Ring Rows
2 Burpees
4 Ring Rows
3 Burpees
3 Ring Rows
4 Burpees
2 Ring Rows
5 Burpees
1 Ring Rows
Skill-
Kipping Pull ups
Strength-
Shoulder press 3 x 3
Push Jerk 3 x 3
Conditioning-
12 mins Amrap –
7 Pull ups
7 Ring Dips
7 Burpees
Categories: WOD
7 round
8 rounds