Flight Lands at 9

SKILL – Ring Dips

STRENGTH – Push Press 5-5-5-5-5

Work at 75% of your 1 rep max.

METCON – AMRAP in 9 Minutes:

5 Toes to Bar

10 Wall Balls

15 Double Unders (scale up to 50)

Rest 2 Minutes

AMRAP in 9 Minutes

5 Dips (on rings, box or bar)

10 Box Jumps

15 Kettlebell Swings (scale up to American)