1. Warm Up/mobilise
2. Strength
15 minutes to find a 1RM Weighted Pull up ans a 1RM weighted Ring Dip
3. Conditioning
EMOTM 15 - FOR QUALITY
Partner WOD
Althernate between
3 Pull up
3 Ring Dip
3 HsPU
and
3 Burpee Bar Jumps
3 Thrusters (35/20)
4. Recovery