Warm Up: 400 meter Run

30 Standing SPT

10 Shoulder Taps each side

15 Ring Rows

60 seconds Dead Hang

Strength: 4 Sets For Quality Of:

7 Weighted Chin Ups

7 Weighted Ring Dips

Beginners: 4 Sets Of:

10 Supinated Ring Rows – Perfect form!

10 Perfect Push Ups (3 seconds on the way down if possible)

WOD: 5 RFT Of:

10 HR Push Ups

10 Alternating DB Front Rack Lunges @22.5/15kg

2 Rope Climbs (Beginners: 7 Banded Pull Ups)a