SKILL / STRENGTH

Strength work ( 20 mins )

6 x 3 min rounds – building

3 Heavy Push press + 6 front or back squats

7 Strict pullups into 30 sec chin over bar hold

7 Heavy SGL arm DB DL – each side

WOD

For time (12 min cap )

108 Wall balls  –  4 x 3 min rounds

Min 1 – 100m run

Min 2 – 10 Burpee box jump overs

Min 3 – Wallballs

The goal is to get to 108 wall balls

RX / INT 9/6

BEG  6/3