Skill
Ring Dips 3×8
Wall Ball
10 on the minute for 6 minutes
Note: Shoot for as high as you can. Really begin to focus on your technique. How can you become efficient with this movement?
Strength
Front Squat
5×5 @ 65%
Note: Control your squat down and EXPLODE to top. Keep a strong rack position. If needed, do some SMR before performing the front squat.
MetCon
4RFT
5 HSPU
10 Toes 2 Bar
300m Row
