-Warm Up-


2 rounds


Row 250

10 shoulder openers

:20 table top stretch

10 hollow cast pulls



-Strength-


Skill


These movements should be super set


3 sets


10 banded open close

5 ring swings


Then :


Pick 1 of 2 options


Option 1


5x5 weighted dips

Then

2 sets max dips no weight

*rest 2 minutes between sets

(complete after all weighted dips are done)


Option 2


5x5 banded dips

(Put DB on top of boxes (NOT RING DIPS)

Then

2 sets max parrallette dips


-WOD-


AmRaP 12


9 deadlifts 155/105

6 burpee box jumps overs

3 strict pull ups