Warm Up
Dynamic Warm-up
Skill
Shoulder Press
Set 1 - 5 @ 55%
Set 2 - 5 @ 65%
Set 3 - 5 @ 75%
Set 4 - 3 @ 85%
Set 5 - 1+ @ 95%
After each set, rest 30 secs and then perform
5-10 Weighted/Strict Ring Dips
Metcon
3 rnds
100 m Run
Rest the time it takes to run
200 m Run
Rest the time it takes to run
300 m Rub
Rest the time it takes to run
*score is total time (including rest)
*try to bring a stop watch if you have one
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