warm up
jump rope for 1 minute
shoulder prep WU from the board
skill/strength
Weighted Ring Dips
Spend 15 minutes working to heaviest 1 RM ring dip
If you cannot do ring dips, use a band and do 3 EMOM.
conditioning
12min AMRAP
3 thrusters(115/85)
6 burpees
9 box jumps(24/20)
