Warm Up

 hollow BDD lat pull downs x10
BDD trunk rotation x 10 ea. side
30 mt climbers
250m row
10 pit pulls
10 RR
10 narrow push up
250m row
30sec dead hang (wide grip)
30 sec dead hang (narrow)
10 jumping air squat
10 jumping alt lunges

Skill
EMOM5 ADV: Windshield wipers 20 sec

INT: L-Hang 20 sec

BEG: deadbugs 5 seconds down ea. side x 2

WOD

800m run

25 STOH (95/65)

50 boxjump over

75 pull ups (BDD or ring row)

50 box jump over

25 STOH

800m run

40 min Time cap

Comment