A. General
30 sec Row/Bike/Run/Ski @ easy
30 sec Jumping ring dips
30 sec Row/Bike/Run/Ski @ Moderate
30 sec Inchworm push-ups
30 sec Row/Bike/Run/Ski @ Hard
B. Activation
3 sets
10 Band pull apparts
5/5 Farmers press
10 Overhead lunges @45/25lb plate
https://youtu.be/7WYISRQzOMY
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
6 x 5 RPE 5
Intermediate
As written
Perform
10 x 10
For time
30 Ring Dips
20 Burpee box jump over 24/20"
40 Deadlift 185/135 lbs
20 Burpees box jump over 24/20"
TC: 15 minutes
Score: Time
KG: 84/60
20 Jumping Ring/Box Dips
15 Burpee step up over 20"
30 Deadlift @ 95/65 lbs
15 burpee step up over 20"
30 Jumping Ring Dips
40 Deadlift @ 115/105lbs
400m Run
40 Deadlift @ 185/135lbs
4 sets
10/10 Single arm DB Row on Bench
10 Z press