Warm-up
Dynamic- Coach’s Choice
Weightlifting
Front squat- heavy (1x1x1x1x1x1x1x1x1x1x1)
build each round
start at 50% of previous lift
start at 50% of previous lift
Demo
Introduce ring dips
Metcon (Time)
5 rounds
100 meter run
1- rope climb
2- thrusters
3- ring dips
4- squat cleans
100 meter run
1- rope climb
2- thrusters
3- ring dips
4- squat cleans