Flipping things around today, we’ll be hitting our conditioning segment first.  After cooling down from the AMRAP you’ll take a few minutes to set up for the strength work.  Athletes choice on the bent over rows, choose a weight that allows you to maintain good position – don’t change your back angle during the set, or use your hips.  Ring dips should be treated as practice, challenge yourself to get closer to the next level by using box, bands and parallette variations as needed.

AMRAP in 12 Minutes

12 Overhead Squats (105/70)

40 Double Unders

12 Toes to Bar


EMOM x 8

Barbell Bent Over Row x 6

Ring Dips x 5-10