WARM UP:

TGU

KB SWING

Bike / Ski ergo

GHD

 

SKILLS:

DU

 

STRENGTH:

Push press

Strict pull ups

 

WOD:

21-15-9 reps for quality of:

Weighted lunge

Strict ring dips

T2B

 

This wod is not against time.

Do the moves as strict as possible.

Pause if you need to. Tempo very slow,

minimum rest.