WARMUP
CORE
tabata
medballdead bugs
single leg Alternating fire hydrants
STRENGTH
Front squats for time
30 reps@65%from rack
SKILLS
3rds
3 RMU
6SHSPU
max effort kip HSPU
or
3rds
3 strict pull-ups
6 rig dips
max effort push-ups
WOD 12min cap
FOR TIME;
30 barf burpees
50 ctb pull-ups/ pu / band
30 barf burpees
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