Warm Up

500m row or 400m run

-Then-

2RDNS
5 wide grip push-ups, 5 regular push-ups, 5 diamond push-ups
10 single arm Russian KBS per arm (something light)
10 push press per arm with kettlebell
20 PVC Pass through
MOVE WITH INTENT

Strength

1RM Bench

We should see a lot of PRs today!

WOD

21-18-15-12-9-6-3 reps for time of:

Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

Scaling
Reduce the reps and load so you can keep moving with limited breaks.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips
Overhead squats

Men: 45 lb.
Women: 35 lb.

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