Warm Up: 3 Rounds Of:

10 One Arm Dumbbell Thruster each arm @light weight

10 Ring Rows

30 seconds supinated Dead Hang

Strength: 4 Rounds Of:

5 Pull Ups (2 second hold at the top, add weight if possible)

5 Strict Ring Dips (2 second pause at the bottom, add weight if possible)

*Rest as needed between rounds. You can add weight each round if possible.


8 Ring Rows (2 second hold at the top)

8 Push Ups (3 seconds on the way down, use a box/plates to elevate your hands if needed)

WOD: 4 RFT Of:

18 Wallball Shots @20/14lbs

2 Rope Climbs (Beginners: 4 sit>stand)

18 Alternating OH Lunges @20/10kg Plate

Time Cap: 16 minutes.