Skill – 3 sets of the following: 45 sec wall sit – 30 seconds max strict HSPU (L-seated KB press) – 60 second Hollow body hold – 3-5 bar/ring MU or ring dip
WOD
14 min AMRAP
200 meter run
12 – Alternating KB Snatch (5 per arm) – 24/16K
20 – Slam Ball – 20/40#