A. WRAMUP
3 Rounds
30 Seconds Push-up to Down Dog
30 Seconds Banded Single Arm Rows (15 Seconds Each)
30 Seconds Banded Pull Aparts
MOBILITY
Pec Stretch on Wall: 1 Minute (Each Side)
Overhead Stretch on Wall: 1 MinuteScoring: Not Scored
B. PART A
Weighted Pull-up
Build to a Heavy Set of 3
Weighted Strict Ring Dip
Build to a Heavy Set of 3Scoring: Not Scored
C. “Up & Under”
AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Mountain Climbers [Left and Right=1]
6 Strict Ring Dips
6 Strict Pull-ups
30 Mountain Climbers
…
[Climb By 3 Reps Each Round]Scoring: Not Scored