Flexibility: 5mins
Warm Up: Dip program
3rnds
10 eccentric dips
10 dip holds at top
10 dip holds at bottom
Strength: single leg step ups: 5×8/8
Accessory: toe to bars: 5×8(strict if you have kipping)
WOD:run Jackie run
1000m run
50 thrusters @20kg/15kg
30 pull ups
