SKILL / STRENGTH

Strength work ( 22 mins )

20 min of continuous work

DBL KB Front rack lunge

+ DBL KB Front squat

12 – 10 – 8 – 6 – 4 – 2

1 rep = 1 Lunge each leg + 1 front squat

so 12 Lunges will actually be 24

In between rounds

ME Strict ring pullups / ring pullups

+

1 min OR ME OH KB hold

** If they cant do strict or even ring pullups

they can do banded pullups on the rig

WOD

For time ( 14 min cap )

5 Rounds

8 C2B / Pullups / Jumping Pullups

12 Thrusters

40 DU / 80 Singles

RX  40/30 C2B  DU

INT  35/25 Pullups  DU

BEG  30/20 Jumping Pullups  Singles