Warm-Up: 

CrossFit Warm-Up – 3 x 10

 

Strength:

 

1) Every 30 seconds for 5 minutes:

1 Push Press @ 75% 

2) Every 30 seconds for 5 minutes:

1 Push Jerk @ 75%

 

Conditioning:

 

8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

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