Strength

 

HBBS : 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

 

 

Skill/Midline

 

10 minutes to practice L-Sits

( 3-4 max effort L-Sits should be performed in this 10 minutes along with practice. This movement should be performed on rings.)

 

WOD

 

15 minute AMRAP

 

5 Shoulder to overhead 185/130

10 Pull-ups

15 Wall  Ball sit-ups 20/14

 

Note: Shoulder to overhead must start with barbell on the ground, not off a rack.

 

 

Mobility