Warm up: 10 minutes

Strength/Skill

7 RNFT – 20 Minutes – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 5th 

x 10 Dips         (ring or box)    

Metcon

7 Rounds for time:      (time cap at 20 Minutes)         

            6 Burpee Box Jumps

            9 V – Ups

            15 Air Squats