Warming up: 3 min rowing/ skiing/ cycling
Practice: 3 rounds of:
- Ring rows for 10 – 20 sec.
- Support on rings for 10 – 20 sec.
Practice 2: 5 rounds of:
- 4 Strict Press
- 8 Inverted Rows
WOD: 5x every 4 minutes:
- 200 m run
- 12 burpees to target (about 30 cm of high jumping)