July 9th

Warm Up:

2x

OHS w/ PVC

5x Front Squat with empty bar

5x Push Press

5x Thruster

Strength:

In 20 min build up to a max weight 10 rep Thruster

WOD:

for time

15-12-9-6-3 Thrusters (95/65)

5-4-3-2-1 Ring Dips

scaling options-

Ring Dips: Negatives