Warm Up: – 2 rounds NFT ( 10 min cap)
200m run
7 strict pullups
7 strict ring dips
2 skin the cat (20 sec pvc work)
Strength: – In 15 min complete:
25 MU negative transitions
WOD: – Every 4 min for 20 min:
7 strict HSPU
200m run
1 rope climb
7 box jumps @ 30/24
*score = total reps completed if less than 100%
*score = total secs remaining each round
