1. Warm up/mobilise
2. Conditioning:
In a 15 min Window Run 1 mile for time
In the remaining time find a max unbroken set of strict Pull Ups
In a 15 Minute Window Run 1 Mile for time
In the remaining time find a max unbroken set of Ring Dips
*Scale Pull Ups to a challenging height ring row
*Scale Ring Dips to press ups.
3. Recovery