Run or Row
Warm Up
Strength:
A- E90secs x 12:
2 x Snatch Grip Deadlift & Low Hang Squat Snatch& High Hang Squat Snatch
WOD:
5 RFT or 15 min AMRAP for quality:
3 – 6 C2B + 3 – 6 Ring Dips + 15 Hollow Rocks /:30 Hollow Hold
OR
30 MU For Time (15 min cap)