Warm Up

2 rounds of:
Duck walk box length
15 Star jump
Bear walk box length
15 Mountain climbers
Inch worm box length
15 Sit ups
Skill / Strength

Dips
Bottom hold – Min Even
Top hold – Min Odd
For 10 min

2×10 dips
Progression:
2 boxes – leg/s touch ground
Ring – with band
Ring – no band
MetCon

MR.15.09.08
21 – 15 – 9 – 3
Air Squat
Box Jump
Deadlift