Warm-up:

  • 7 Min Agility Course

Mobility/Skill:
Ring Dip Work

  • A) 2 Min. Alternating Tabata:
    • Support Hold
    • Hollow Body Hold
  • B) 2 Min. Alternating Tabata:
    • Bottom of Dip hold
    • German Hang
  • C) 5x3 Ring Dips
    • 3 Sec Down, 1 Sec Pause, Fast up, 1 Sec Pause
    • Rest as needed

Workout:

  • 6 Min Max Rep Thrusters (95/65)

***EMOTM 6 Pull-ups

2 Min Rest

  • 6 Min Max Rep Hang Power Cleans (95/65)

***EMOTM 6 Push-ups

Record total Thrusters + Hang Cleans

Scaled:
Ring Rows and Box Push-ups