Skill – 12 min to work on at least 2 of the following skills – Rope climb – legless/standard – MU – Bar/rings – HSPU – Deficit/Standard/Kick to Handstand – Hand stand walk – Standard/Wall walk/shoulder tap – Double Unders – Pull-ups – Kip/strict/banded to any level
WOD
5 RFT
250m row
10 – Triple Threats – Burpee/Pull up/K2E – Goal is to not come off the bar
15 min cap
Jumping pull-up and knee up to sub
