Strict Toes-to-Bar!

Weightlifting

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps @ 2011

Rest 45 seconds

Strict Toes to Bar x 6-8 reps @ 2110

Rest 45 seconds

Metcon

Four rounds for time of:

60 Double-Unders

30 Kettlebell Swings (32/24 kg)

15 Ring Dips