Part A Warm Up
Coaches Choice
Part B
3 Sets
False Grip Ring Pull Hold x15 sec
GHD Sit-up x12
Ring Dip x5 @31×1
*Go from a ring row position for false grip ring pull hold if unable to perform a strict ring pull-up or if you are unable to maintain the false grip.
Part C
2 Rounds For Time Of:
500 m Row
20 Deadlifts (225/145)
15 Burpee Over Bar
400 m Run
20 Pull-ups
40 Double Unders
