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.