SKILL / STRENGTH

Skill Work ( 20 mins )

RX

15 min EMOM

Min 1 – 10 – 15 C2B / pullups OR 7 BMU

Min 2 – 10 – 15 HSPU

Min 3 – 8 – 12 ring dips

BEG / INT

HSPU & pullup work

WOD

For time ( 18 min cap )

15 – 12 – 9

ALT DB snatch

Burpees

1 min rest

15 – 12 – 9

SGL arm DB STOH

Press ups

1 min rest

15 – 12 – 9

SGL arm DB squat clean thruster

SGL arm devils press

RX  22.5 / 15

INT  20 / 10

BEG  10 / 5