Warm Up:2 rounds of the following... Lunge w/Twist Walking Knee Hugs Walking #4 stretch- grab knee, then ankle and pull in to body like the shape of a 4 High Knee Running Buttkickers Vertical Jumps x 8 reps

Primer: Ring dip progression 3 sets of 10-12 second static dip hold (for each progression, you should have your elbows extended and your shoulders pulled back)- pick your progression to start at

1. parallette's-feet extended straight with heels on the ground 2. parallette's- feet extended straight with heels on a bench or box 3. parallette's- tuck sit with one foot on the ground. Gradually take weight off the foot until you can support yourself with no ground contact. 4. parallette's- tuck sit 5. static dip hold on bars (use the GHD handles) 6. static dip hold on rings 7. static dip hold on rings + weight then... 40 band tricep extensions

Skill: Back squat 5 sets of 2 reps @75%


WOD: 3 RFT snatch x 5 reps 135/95 or 95/65 run 100m rope climb x 2 RX+ legless run 100m