Isometric& Stabilize Strength 

5 Round

30 Sec:Slow Ring Mountain Climbers

30 Sec:Rest

30 Sec:Ring Plank Hold

30 Sec:Rest

-Then-

Strength&Conditioning 

For Time:

30-20-10 reps 

Deadlifts (85kg-60kg)

Box Jump Overs (24″/20″)

Directly into…

10-20-30 reps 

Kettlebell Swings(24kg-16kg)

C2Bar Pull-Ups

 Cap Time:28 Min