MOB: Full body mobility
WU: 5 floor press. 5 ring dips. 200m run.
R: The day’s movements.
S: Floor Press. Warmup to a medium weight. 10-10-10.
C: AMRAP in 12:00 of:
10 ring dips
LIII: :30 of ring dips
LII: 15 dips at sub of choice
LI: :30 of dips at sub of choice
PWMOB: Stretch triceps. Stretch hamstrings and hip flexors. Rollout calves.
S: 5 rounds of: 10 DB or KB bench press + :60 squat sit. Rest :90.
Advanced: Dips on high rings.