Day#19 Week#8 Loading

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