A: Warm Up/Practice
5 minutes coach’s choice
10 minute work on ring dips
B: Mobility/Prep
C3: Intervals
12 EMOM
0:00 – 4:00 15 Heavy Kettlebell swings
4:00 – 8:00 15/12 Calorie row
8:00 – 12:00 15 Hollow rocks
D: Met Con
7 Minute AMRAP
Burpees