Warm Up: 50m Bear Crawl

10 Standing SPT

10 Yoga Push Ups

10 Ring Rows

60 Second Supinated Grip Bar Hang

Strength: 5 Sets Of:

5 Chin Ups (Beginners: 8 Supinated Grip Ring Rows)

8 Strict Ring Dips (Beginners: bar/box dips)

*Add weight if possible

WOD: In pairs, 4 RFT (each):

12/10 Calorie Row

10 Power Cleans @60/40kg

10 Ball Slams @AHAP

** I go, you go – each round is a sprint! Rest while your partner completes their round