Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
10 Air Squats
10 Ring Row
10 Jumping Ring Hold
10 1 Arm Swings/Side
10 KB Goblet squats
10 Push Ups
Metcon (AMRAP – Reps)
Ring Dip
EMOM 8
4-6 Reps
Prioritize strict first. Scale with kippig or banded.
Metcon (Time)
5 RFT:
8 1 Arm KB Clean @ 53/35
12 Box Jumps @ 24/20″
20 KBS @ 53/35
**16 Min Time Cap**
Variation 1:
@ 45/25
Variation 2:
@ 35/20
@ 20/16″