Warmup
3x Row 200m, Rest 30
3x10 Ring Dips
3x6-10 Toes to Bar
3x6-10 Glute Ham Raise
Strength
4x6-10 Deficit/Parallette HSPU
*Challenge yourself and go strict as much as possible.
WOD
Team of 3, 1 athlete at each station
15 min AMRAP
Station 1: 2 Rope Climbs
Station 2: Max KB Snatch (1.5/1)
Station 3: Rest
*Switch when teammate finishes rope climbs.
REC
Run 18 laps in a team of 3
*One sprints at a time