• 20 Seconds Ring Support Hold (no rest)
• AMRAP in 20 Seconds Ring Dips
• Rest 90 Seconds

Top of every 3:30 Perform:

• 300m Run
• 20 Unbroken Wall Balls
• Rest 1 Minute between rounds

*Goal is to push the run hard, don’t take anymore then 15 seconds from the time you finish your run to the time you start your wall balls.  This does not mean DOG the run.  Ideally athletes should have 1 minute plus to rest.

• Weekly Challenges
• Mobility