SKILL / STRENGTH

Strength work ( 22 mins )

8 x 2 min rounds

Rds 1, 3, 5, 7

10 Strict TTB or Strict SLR

+

10 Strict HSPU or Box pike

Rds 2, 4, 6, 8

10 Strict C2B or Pullups

+

10 Pistols or progressions

OR work on skill if they are beginners

WOD

For time ( 17 min cap )

50 HSPU / Box pike

50 Hang power snatch

50 Sumo Deadlift HP

50 Cal on Bike or Rower

RX  40/30 INT  35/25   BEG 30/20