Monday, July 15th

Warm-up
400M Run
3x
5 Bottoms up KB Press (ea arm)
10 Shoulder Taps (Push up position)
:15 sec HS Hold or Plate Hold
Strength
5×7 Strict Press @ 50-60%
Between sets equaling 4 sets Max Strict Ring Dips

Rest 3 minutes after Ring Dips
WOD
4 RFT
7 C2B Pull ups
14 Ring Push Ups / Sub for those who can’t or shouldn’t regular Push ups
42 DU’s/ 126 Singles
(18Min Cap)