SKILL / STRENGTH

Strict Gymnastics ( 20 mins )

3 – 4 sets

ME strict weighted pullups ( DB btwn legs )

– OR ME strict banded pullups

10 – 15 sec ring support hold into

ME ring dips – ( RX weighted ring dips )

7 – 9  wall facing HSPU OR box pikes

WOD

For time ( 18 min cap )

15 – 10 – 5

Power cleans

Pullups / ring rows

16 wallballs after each round

straight into

9 – 6 – 3

Squat cleans

BMU / burpee pullups / burpee rig taps

12 wall balls after each round

RX  70/50  INT  60/40   BEG  40/25