Warm-up: 10 minutes

• 1:00 Row
• 10 Step ups each leg
• 10 Air Squats
• 10 Box Dips
• 1:00 Row
• 10 Box Jump Overs
• 10 Wall Balls
• 10 Ring Dips

METCON: CHIPPER

For Time:

• 50 Row (calories)s
• 50 Box Jump Overs
• 50 Deadlifts 180 lbs
• 50 Wall Balls
• 50 Ring Dips
• 50 Wall Balls
• 50 Deadlifts
• 50 Box Jump Overs
• 50 Row (calories)s

Post total time.

Scaling Options: Scale the Deadlift weight to keep at least quick sets of 5 and 10s. Scale the med ball weight to keep at least sets of 10 and 15s. A good scale for ring dips could be the same reps push ups.

Time Cap: 30 mins; if you get to the last 50 box jump overs just finish it for time!