9.17.19

Strength

Ring Pull Ups
8-8-6-6

Superset with :10/:20 hold at bottom of box dip/top of box dip (:10 hold in bottom position between two boxes or on the matador; :20 hold extend at the top in perfect hollow body position)

Conditioning

5 RFT-

15 Good Mornings
20 AbMat Sit Ups
15 Push Jerks

12:00 Time Cap