Pec/ tricep mobility
4x
20 doubles
10 knee push outs per side
5 KB windmills per side
Strength
10 min EMOM
Mech -10 sec ring holds
Consistency-1-5 ring dips
Intensity- 1-5 weighted rind dips
Conditioning
7 min AMRAP
25 Doubles
7 Thrusters 95/135
Foundations
7 min AMRAP
50 singles
7 thrusters 45/65
Recovery
Calf smash
20 band pulls at each position
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