30 Double Unders
20s Squat Hold
10 DB Bench Press
A. 8×3 Front Squats **Begin sets at 65% you may work up to a heavy set of 3 with perfect form
B. 7 Rounds for Time (15 minute time cap)
10 Sumo- Deadlift High pulls (95/65)
10 Ring Dips
–Scale ring dips with stationary dips then with dips on a box.