Skill/WU – 3 rNft – 5 HSPU (strict and SAP) sub banded HSPU on PU rig with a partner or wall walk – 1 min static wall squat hold – 200m run
WOD
For time:
5 – Rope climbs
50 – Walking Lunges
30 – Ring Dips (sub dips on boxes rather than bands on rings)
50 – Walking Lunges
10 – muscle-ups (sub 30 pull-up’s or 30 ring rows)
Time Cap – 18 min