WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
RING DIP OR MUSCLE UP
NO BANDS ON DIPS
4-3-2-1-1-1; IF YOU CAN DO ALL WEIGHTED DIPS
MOD. 1: 20 RD’S COMBINED WEIGHTED AND BODYWEIGHT
MOD. 2: 25 COMBINED BODYWEUGHT RD’s AND FULL RANGE NEGATIVES
MOD. 3: 25 COMBINED SUPPORTS AND PARTIAL NEGATIVES
MOD. 2/3’s ALSO DO 10 HOLDS PRACTICING BOTTOM RANGE OF RD

WOD
3 ROUNDS
55 DOUBLE UNDERS / MOD. 1 BUILDING LAP
15 CHEST TO BAR PULLUPS
5 HANG POWER CLEANS 135/85
5 THRUSTERS 135/85

COOL DOWN