Oktoberfest Pre-pump

1) Lift/Skill
Front Squat – 1×5 (Medium weight), 2×5 (Heavy weight)
3×10 Reverse Back Rack Lunge (5+5)

2) WOD (15 min)
21-18-15
Ring Dips or HR Push-ups
Dual DB/KB Push Press (50/35) / (24/16)

Rest 90 sec – 2 min

12-9-6

Ring Dips or HR Push-ups
Dual DB/KB Thrusters (50/35) / (24/16)

3) AP
Accumulate 90 sec L-sit (Rings)