Warm up
400m run
2x rope climbs
3x pull over to
support
3-2-1 P-bar
complex
5x candle stick
to stand up
GHD hip and back
ext
Skill
Movement standards
WOD
10 minute AMRAP
7 strict pull ups
7 strict ring dips to true support
14 TTB
Scale up here:
7 L-pull ups
1 strict muscle up + 6 strict ring dips to true support
14 strict TTB
14 TTB
Scale up here:
7 L-pull ups
1 strict muscle up + 6 strict ring dips to true support
14 strict TTB
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