Warm-up
20/15 cals on the AB
Then, 1 round for quality
15 GHD sit-ups
15 GHD back ext.
10 strict pull-ups or ring rows
10 push-ups or strict ring dips
10 walking lunges
10 dislocates
10 OHS
10 banded pull-aparts
WOD
“A certain set of skills”
For time…
3 rounds
100 DU’s (200 singles)
100t battle ropes
Rest :30
3 rounds
75 walking lunges
75 mountain climbers
Rest :30
3 rounds
50/40 cals on the rower
50 lateral squat jumps over the rower
Rest :30
3 rounds
25 wall balls
25 sit-ups
