General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A. Push Press – 5×5 @60-70%

B. Strict Muscle Up – 15/10 For Time

C. 50 Bar Dips in as few sets as possible

D. 50 Bar Dips in as few sets as possible

E. Legless RC + RC – M 5+5 FT/ F 3+3 FT

+

For Time:
800m Run
200m Farmers Carry (no running) @2×32/24kg
200m D-Ball Bear Hug Carry @150/100-lbs

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