WARM-UP

2 ROUNDS

8 Groiners

8 Push-Up to Pike

8 Ring Rows

8 Strict Press*

Into…

2 ROUNDS

8 Kang Squats

8 Hand-Release Push-Ups**

8 Kip Swings

8 Front Squats***

*Push Press in Round 2

** Pike Push-Ups in Round 2

*** Thrusters in Round 2

EXTENDED WARM-UP

3 SETS

5 Thrusters*

5-7 Chest to Bars or Jumping Pull-Ups

3-5 Handstand or Hand Release Push-Ups

-Rest As Needed b/t Sets-

*Start Light and build to Workout Weight.

(No Measure)

WORKOUT

“DEAR DOLLY”

FOR TIME*

100 Thrusters (95/65)

80 Chest to Bars

60 Handstand Push-Ups

*Partition reps and movements as needed.

(Score is time)