Warm Up 61 (No Measure)
3 RNFT:
12 Dumbell Overhead Squat (6/side and light)
12 Samson Lunges
12 Banded Good Mornings
+
60 sec Glute Bridge
+
Couch Stretch 1 min/side
Metcon (3 Rounds for time)
3 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups
Rest 5 min
3 Rounds
10 Front Squat (155/105)
15 Ring Dips
Rest 5 Min
3 Rounds
5 Jerk (155/105)
3 Rope Climbs
*Round 1 = 5 min time cap
*Round 2 = 7 min time cap
*Round 3 = 7 min time cap
Scale 1:
@ 115/80
Banded Ring Dips
2 Rope Climbs
Scale 2:
@ 75/55
Jumping Ring Dips
4 Rope Pulls