Strength/Skill – Every 2 minutes for 30 minutes (5 sets of each) – Station 1 – Deadlift x 3 reps (increase load)– Station 2 – Max Ring Muscle up/bar muscle up/box dip + pull-up – Station 3 – Handstand walk/shoulder tap on wall or boxes/30 sec static holds (wall facing)
WOD.
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring Dips
For example: Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….
