-Warm Up-
2 rounds
200m run
10 shoulder openers
:20 table top stretch
10 hollow rocks
-Strength/Skill-
*athletes will choose on option based on skill level
Option 1
Weighted Ring Dips
5-5-5-5-5
2 sets max ring dips
Or
Option 2
Banded ring/box Dips
5-5-5-5-5
After all sets are done
2 sets max bench dips
Accumulate 1 minute L-sit
-WOD-
3 RFT
800m run
8 deadlifts