Skill / Strength
4 sets:
Single Arm DB Press x 6-8 e/arm
Rest 30 sec
Ring Dip / Dip / Support
6-10 / 20-30 seconds
WOD
10 min Capacity Test
4 min Row (for cals)
3 min max Pull Ups
2 min max BW (3/4 Fmle) Back Squat
1 min max StOH (60/40kg)
4 sets:
Single Arm DB Press x 6-8 e/arm
Rest 30 sec
Ring Dip / Dip / Support
6-10 / 20-30 seconds
10 min Capacity Test
4 min Row (for cals)
3 min max Pull Ups
2 min max BW (3/4 Fmle) Back Squat
1 min max StOH (60/40kg)