Warm Up: 400 meter Run
10 Yoga Push Ups
10 One Arm Press each arm with KB/DB
10 Supinated Ring Rows/Chin Ups
60 second Dead Hang
Strength: 4 Sets Of:
7 One Arm KB/DB Press each arm AHAP
7 Weighted Chin Ups AHAP (Beginners: Chin Ups\Supinated Ring Rows)
*Work with the same weight across. Rest as needed.
WOD: 3 RFT Of:
12 Thrusters @30/20kg
12 Burpees OTB
12 Push Press @30/20kg
*Rest 90 seconds.
Time Cap: 14 minutes.