Time trail
1.6km run
Skill / strength
Every 90seconds for 4 sets *rx unbroken*
1: 30sec ring support hold + 3 strict dips
2: 20sec ring support hold + 5 strict dips
3: 15sec ring support hold + 7 strict dips
4: 10sec ring support hold + 9 strict dips
WOD:
1-2-3-4-5-6-7-8-9-10
Ring push ups
10-9-8-7-6-5-4-3-2-1
Burpees
*Every 3 min 5 pistols on each leg*
