3MJR
WARM UP
CRAB CRAWL
UP AND OVER
RUSSIAN TWISTS
LEG LIFTS
8s
HSH
THRUSTERS
12 MIN
WORK OUT
1 2 3 4 5 …. 10 RING DIPS (BOX DIPS 5 10 15 20 …. 50)
DIPS
1/1 2/2 3/3 … 10/10
STEP UPS AFTER EACH DIP SET
AMRAP 10 MIN
10/10 CHOPPERS
10 FLOOR WIPERS W/WEIGHT
AMRAP 10 MIN
1/1 2/2 3/3 4/4 5/5
F2C
20 V UPS AFTER EACH SET
AMRAP 10 MIN
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