Warm up
mobilise as necessary
emom 10 minutes
odd minutes 9 burpees
even minutes 5 air squats 5 inch worm
Strength
1) Strict press 9 sets of 3 reps
2) 1 set of max rep ring muscle ups
3a) Weighted pull up 3 sets of 5 reps
3b) Weighted ring dip 3 sets of 5 reps
Metcon
"Cindy"
20 minute AMRAP
5 pull ups
10 press ups
15 air squats
Finisher
100 hollow rocks
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