WARMUP:
Burgener
50 Air Squats
Run 400m
SKILLS:
Ring Dips
Push Press
WOD:
Complete as many rounds in 20 minutes as you can of:
15 - Push-ups
12 - Ring dips
9 - 95#/115# Push-press
Use a dip station/gravitron/Agatsu band if you don't have or not using rings yet...yes, I said yet!
Yes, Your Honour.
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