Strength
- Ring Dips: 3 x Max Effort, Rest 3 Minutes between Sets.
Workout
5 Rounds for Time:
- 9 Thrusters (m: 95 lbs, f: 65 lbs)
- 9 Pull-ups
Endurance Workout
Long Interval: Run: 1500 m / Rest 4:00
5 Rounds for Time:
Long Interval: Run: 1500 m / Rest 4:00