Golden Empire Training

Warm-Up:

3 Rounds Untimed:
10 Turkish Get-ups (5 each arm)
Run 330m

Dynamic Warm-Up

WODs:

Strength:

Bench 3x3 or 3x5

MetCon:

"JT"
21, 15, 9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

Endurance:

Run or row as far as possible in 15 mins

Pic1: Dave taking a breather...
Pic2: BG hoping the ball will throw itself if he stares long enough...