Close Grip Bench Press (work to tough 6 reps within 7 sets (rest :90 b/t))
Metcon (Time)
In teams of 2 complete
3 rounds for time:
30 Calorie row (1 person working at a time)
30 synchronized full stand burpees
30 Ring Push ups (1 person working at a time)
3 rounds for time:
30 Calorie row (1 person working at a time)
30 synchronized full stand burpees
30 Ring Push ups (1 person working at a time)
Rx+ Ring Dips
17 min CAP (if incomplete score add 1 second per rep missed to time cap)