• Dynamic Warm Up

Strength:

Skill:

• 5 Burpee
• 5 Jumping Pull Ups
• 7 Pull Ups/Row
• 9 Dips
• 12 Push Ups
• 400m Run

Rest 2 Minutes between rounds.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Optional After WOD

A) 3 Sets:

• Banded Triple Threat x 10-12
• Hang Clean Pull (Mid Thigh) x 8-10 AHAP

B) “Ring of Fire”

Skill:

• 5 Muscle Up (Burpee Pull Ups)
• 7 Strict Pull Ups (Rows)
• 9 Dips
• 12 Push Ups
• 400m Run

Rest 2 Minutes between rounds

• Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

• Banded Triple Threat x 10-12
• Hang Clean Pull (Mid Thigh) x 8-10 AHAP

B) “Ring of Fire”

Skill:

• Max Unbroken Muscle Up
• Rest 30 Seconds
• Max Unbroken Strict Pull Up
• Rest 30 Seconds
• Max Unbroken Ring Dips
• Rest 30 Seconds
• Max Unbroken Tempo Push Ups @ 1010 (the set is over as soon as you have to pause at either the top or bottom of the push up)
• Rest 30 Seconds
• 500m Row
• Rest 2 minutes

• 10 Minutes Mobility