As many rounds as possible in 7 minutes of:
7 Thrusters, 45 lbs
7 Burpees
Weighted Ring dips 3-3-3-3-3
or
Ten rounds of:
10 Second Negative Ring Dip
Rest as needed
Accelerate:
For 20 minutes perform:
200 meters Run with medball
30 Mountain Climbers
200 meters Run with medball
15 Weighted sit-ups with medball
