A. 5×5 Each of:
Pull Ups (strict) with 3+ second descent (as slow as possible)
Ring Dips (strict) with 3+ second descent (as slow as possible)
Superset, so do 5 pull ups and 5 ring dips. Try to do 5 in a row without stopping, but if you do, just make sure each rep is as slow as possible
B. 3 Rounds for Reps
1 min Calorie Row
1 min Sumo Deadlift Hi Pull (95/65)
1 min Jumping Squats
2 Minutes Rest
CORE Series Training
Warm Up: 6 Minute AMRAP of: 10 light kettlebell swings 5 Kipping Swings 10 Lateral Jumps
Skill: The Snatch
WOD: 5 Rounds: 10 Snatches 20 (total) step ups (weighted optional)
