Skill: Rope climbs/L-sits

8 mins EMOM:

Odd: rope climbs

Even: 2 rounds of 10 sec L-sits with a 10 sec rest in between

 

Strength: Strict Press

1 x 5 50%

1 x 4 60%

1 x 3 70%

1 x 3 80%

1 x 2 85%

1 x 1 90%

 

WOD A:

3 mins: calorie row

2 mins: toes to bar

1 mins: DUs

Score: total reps

 

Rest 3 mins

WOD B:

3 RFT

14 wall balls 20/14

7 power snatch 95/65

Score: time

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