Skill
3 RFQ of
8 Banded shoulder rolls
15 Banded no-money
10 ea. 1-leg hip thrusts
WOD
1000m Row
30 Pull-ups
10 OHS
20 Pull-ups
20 OHS
10 Pull-ups
30 OHS
1000m Row
Rx
95/63
INT
75/53
Assisted Pull-Ups
Scaled
45/33 or FS
Ring Rows
Swift
5 Rounds of
20 DB Step-ups (hang)
20 Fast mountain climbers
