Skill: True Ring Push Ups 4 x max reps*
*True ring push up if performed with the feet on a box and the rings at the same height as the box. If you cannot perform a ring push up with external rotation of the shoulders and rotating the palms forward to approx. 45 degrees at every lockout, then perform them on weight plates or another box.
**If you are still workout on regular push ups, perform max reps at the scaled version you are currently on.
WOD: Complete every 90 seconds:
– 150 m Row Sprint
– 5 Thrusters (165/ 115#)
– 10 Toes to bar
*Every 90 seconds, complete one of the above exercises. Alternate through until your have completed 5 rounds of each or 15 total rounds. You can start at any exercise, but rotate the same order (i.e: ground to overhead to toes to bar to rows, etc)