Warm up
3 minutes jump rope complex (5 singles/ 5 DU/ 10 singles/ 5 DU)
-Inversion to skin the cat/ to 3 pike pulls/ to inversion/ to skin
the cat/ to inversion to lower
-Push up complex
-Super rocks
-Strict TTB
-GHD hip and back ext
Skill
Weighted pull ups and dips
WOD
2 minutes max reps
-Weighted pull ups ¼ body weight/ W ½ body weight/M
Rest 3 minutes
2 minutes max reps
-Weighted dips ¼ body weight/ W
½ body weight/M
Rest 3 minutes
2 minutes max reps
-Weighted pull ups ¼ body weight/ W ½ body weight/M
Rest 3 minutes
2 minutes max reps
-Weighted dips ¼ body weight/ W ½ body weight/M
-Weighted dips ¼ body weight/ W ½ body weight/M
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