Warm Up: 5 minutes AMRAP Of:

20 seconds Dead Hang

20 Double Unders / 20 seconds DU Practice

20 Standing SPT

Strength: 4 Sets For Quality Of:

12 Bent Over Row (6R/6L) AHAP

12 One Arm Ring Rows (6R/6L) | Beginners: 12 Ring Rows

20 seconds Chin Over Bar Hold – keep a hollow body position!

*Rest as needed between sets. Complete each set in a row as a super-set.

WOD: 12 minutes AMRAP Of:

150 Wallballs @20/14lbs

90 DU / Singles X2

30 RMU (Beginners: 30 Pull + 30 Push – do sets of 5+5)