A. Warm Up
4 length bear crawl
10 hollow rocks
10 superman rocks
10 burpees
B. Activation/skill work
10 min Cap
Accumulate 30 sec top of ring hold or top of ring Push Up
20 False grip ring rows, 1 sec hold at top
Accumulate 30 sec top of V-Snap
C. Strength
Strict Press (OT3min)
3x10 @ 11X1
D. Conditioning
8 sets
30sec on/off - picking up where you left off each round
1 Power Clean @ 80kg/50kg - increasing reps by 1 each round (1...2....3 etc)
6 OTB burpees - reps same each round