Warm-up
15-12-9
BB Front Squats
Ring Rows (Good quality)
-Roll and stretch triceps and chest
Skill
Front Lever
Back Lever
Kipping Ring Dip
WOD 1 (10 minute hard cap)
“Elizabeth”
21-15-9
Squat Cleans (135,95)
Ring Dips
Rest 10 minutes
WOD 2
Run 1 Mile with a 45/25lb plate
-Every time you put it down, 5 burpees up and onto the plate immediately