Skill:   Ring Dips and HSPU

W.O.D  14 Min AMRAP of

  • 6 x HSPU
  • 8 x Strict Pushups
  • 12 x Ring Dips

Rest 3 Mins

Strength:  3 Sets of Max Effort Strict Pullups

*Use any variation to make then AHAP but Correct FULL ROM

Core:  7 Min :40 on/:20 off

  • Wall ball Situps
  • Plank Tilts

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