Warm-up
Musical med ball
Skill
Ring dips
Conditioning
2 AMRAP- burpee to a squat to jumping lunges
Rest 1 minute
2 AMRAP- burpee to a box jump (keep it low 12 inches) to a squat
Rest 1 minute
Repeat each Amrap again
Rest 1 minute
2 AMRAP- burpee to a box jump (keep it low 12 inches) to a squat
Rest 1 minute
Repeat each Amrap again
Metcon
Pull up Practice