imageWarm up: Burpee every thunderstruck (AC/DC – Thunderstruck)
Pre-mobility: Over head rib mobilization, smash out lats

Health and Fitness
A. Four sets of:
A1. Pull-Up x 3-5 negative reps @ 31J1, Rest 15-20 seconds
A2. Ring Rows x Max Reps @ 20X0, Rest 15-20 seconds
A3. Hollow body hold x 30-45 seconds (accumulated), Rest 2 minutes
B. In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.

Classic:
A. Four sets of:
A1. Weighted Pull-Up x 2-3 reps, Rest 15-20 seconds
A2. Strict Pull-Up x Max Reps, Rest 15-20 seconds
A3. L-Sit x 30-45 seconds (accumulated), Rest 2 minutes
B. In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows (55/35)
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.

Mobility: Barbell quad smash, banded overhead