Thursday

Metcon
3 Rounds, not for time – for quality.

8 Ring Dips
30 Second Hold at top of rings
10 slow, GOOD push ups.

Metcon (Time)
For Time:

3 Rounds of
20 Alternating DB Snatch (50/35)
20 DB Goblet Squats

then

3 Rounds of
20 Single Arm DB Push Press
20 Goblet Step Back Lunges (in place)