Warmup
Row, Run, Ski or Ride 2 min
3x6-10 HSPU
3x10 GHD Back Ext
3x10 Ring Rows
Strength
3x10 Pullovers
*Go light and focus on full range of motion
WOD - "JT"
21-15-9
HSPU
Ring Dips
Push Ups
*12 min timecap
REC
Row 1K moderately
Warmup
Row, Run, Ski or Ride 2 min
3x6-10 HSPU
3x10 GHD Back Ext
3x10 Ring Rows
Strength
3x10 Pullovers
*Go light and focus on full range of motion
WOD - "JT"
21-15-9
HSPU
Ring Dips
Push Ups
*12 min timecap
REC
Row 1K moderately