-Warm Up-
2 rounds
Row 250
10 shoulder openers
:20 table top stretch
10 hollow cast pulls
-Strength-
Skill
These movements should be super set
3 sets
10 banded open close
5 ring swings
Then :
Pick 1 of 2 options
Option 1
5×5 weighted dips
Then
2 sets max dips no weight
*rest 2 minutes between sets
(complete after all weighted dips are done)
Option 2
5×5 banded dips
(Put DB on top of boxes (NOT RING DIPS)
Then
2 sets max parrallette dips
-WOD-
AmRaP 12
9 deadlifts 155/105
6 burpee box jumps overs
3 strict pull ups
