Thursday 30th January

A. 3 sets of:
      A1. 5 Weighted Ring Dips
      A2. 10 Kipping Ring Dips
      Rest 3 minutes after each set

B. With a continuously running clock, perform the following:
      0-5 minutes:
      As Many Rounds and Reps as possible in 5 minutes:

• 11 Front Squats @ 95/65 lbs
• 7 Push Presses @ 95/65 lbs

      5-10 minutes:
      For Time:

• Run 800 meters

      10-15 minutes
      As Many Rounds and Reps as possible in 5 minutes:

• 11 Front Squats @ 95/65 lbs
• 7 Bar Facing Burpees