Group Warm-up
5min AMRAP @ 75%
10 Cal Assault Bike
10m Lateral Band Walk/side
Accumulate 15sec Top of Ring Dip Hold (use a hollow position)
Accumulate 15sec Bottom of Ring Dip Hold (use a hollow position)
Technique
Kipping / Proper Ring Rows
Daily WoD
11′ AMRAP
21-15-9
HSPU a) 1 Abmat ROM b) Strict Press (from rack)
C2B pull ups a) Pull-ups b) Aided Pull-ups or Ring Rows
Mobility
Roll Lats
Lax Shoulders