1.31.17

Warm up

400m Run

3 rounds

15 ring rows / 10 pass thru / 5 strict press BB

30 unbroken American KBS 

5 rounds

3x weighted pull ups HAP

1min rest

6x ring dips 

1min rest

27-21-15-9

thrusters 115/80

200m run between rounds

time ends after set of 9 thrusters