Warm Up
3 Rounds
10 Strict Sit Ups
10 Muscle Snatch 45/30
10 Med Ball Squats
20 sec Support Hold on Rings
5 Eccentric Control Ring Dips
20 sec Sampson Stretch each side
Workout of the Day
4 Rounds for time of:
50 Sit Ups
7 Power Snatch, 85/60
21-15-9 reps for time of:
Ring Dips
Wall Ball Shots 10′ 20/14
200 Walking Lunge Steps