Warm-up/Skill- 12 min cycle of following: 20 sec HS hold or OH KB hold, 20 sec superman hold/reps, 10 light KB swings, 10 Bar Kips, 200 run/250 row. Throw in a bar muscle up or a few pull ups once feeling warmed up.
WOD – 4 RFT
16 KB Swings (24/16)
12 Deficit HSPU (35 lb. plates) (Mod-seated KB presses)
8 Bar Muscle ups (Mod- 12 Pull ups + 12 Dips per round)
(Time Cap 16 Min)
