SKILL / STRENGTH

Skill / Grip Strength Work  ( 15 mins )

Continuously moving

35 Kipping ( no butterfly ) C2B / Pullups

^^ Any break is 5 Devils press  RX 22.5/15

25 Strict Pullups

^^ Any break is 100m Farmers carry  RX 32/24

10 BMU or RMU

^^ Any break is 10 Renegades  RX 22.5/15

Scaled – work thru

30 Ring rows

20 Banded Strict pullups

10 Ring rows with feet on box

** Same penalties as above

OR

Tech work for beginners

WOD

14 min AMRAP

18 – 15 – 12 – 9 – 6 – 3

TTB / SLR / HKR

SUMO DLHP

Box jump overs

If they complete this in the time remainder is

Burpee MU or Burpee Pullups

RX  40/30   INT  35/25   BEG  20/15