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WOD - Mi 16.06.21

WARM UP 3 rounds for quality of:

Ring Support Hold, 10 secs

Bottom Ring Dip Hold, 10 secs

Pull-up Hold, 10 secs

5 Diamond Push-ups

5 Air Squats STRENGTH Every 1 min for 14 mins, alternating between:

3 Deficit Handstand Push-up Negatives

3 Negative Weighted Strict Pull Ups, pick load METCON Complete as many rounds as possible in 18 mins of:

max rep Alternating Dumbbell Snatches, 22.5/15 kg, 1 min

max rep Assault Bike Calories, 1 min

max rep Strict Ring Dips, 1 min

max rep Wall Balls, 9/6 kg

Battle Rope, 1 min

Rest 1 min COOL DOWN Foam Roll, 4 mins

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