Base + Climb
A. Deadlifts 4×[email protected]; 3mins or 5×2-3; as needed
* Base: in rest, practice Ring Dips or Top of Ring Dip/Ring Push Up Static Hollow Hold.
*Climb: do ME Strict Ring Dips -2 for 4 sets only. Perfect technique, biceps to rings-full lock out.
B. 4 Rounds
400m Run or Row
15 KB [email protected]/12-24kg
10 Burpee Box Jumps
Min 1: 14-17/9-13 Row Cals
Min 2: 20+ Wall Ball
Min 3: 30-50 Double Unders or 40m Sled Push (moderate load)
B. Join the Class for Part B