3 Rounds:
Row or Run 150m
5 Dips
10 Push-ups
5 Strict Pull-Ups

Dynamic Warm-up


Ring Dips 1, 1, 1, 1, 1 (max)

As Many Rounds As Possible in 12 Mins, wearing a 20# vest:
5 Ring Push-Ups*
5 Inverted Ring Rows*
Run 100m
*Put your feet on a box level with the bottom of the rings, chest must touch rings to count. Only wear the vest if you can easily get the reps with full range of motion. A weighted pack or backpack is a good sub.

Endurance: Tempo at 85% Effort
Run: 20 mins
Row: 25 mins

Pic1: Inverted Ring Rows
Pic2: Tire Flips

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