Skills –

Ring Dips – 4/5 sets x 8 reps (4sec lower on each rep) – Modify w/3×15 banded

20 Intervals of 5sec ON/5sec OFF:

Ring Support (top)

Push-up Holds (bottom)

Arch/Hollow Hangs

Then,

In 5mins, Sprint 600m & complete as many reps as possible in remaining time of Push Press (95/65).

“The best way to prepare for life is to begin to live.” -Elbert Hubbard