Main – WOD
Warm-up
(No Measure)
21-15-9
PVC overhead Squats
Sit-ups
3 x 3 pull ups and chin ups 3111
Skills
Wall walks
Strength
Z Press (3-3-3-3-3)
Seated on the ground strict shoulder press from in front
Push Press (2-1-2-1-2)
Metcon
Metcon (Time)
10-8-6-4-2
Chest to bar pull-ups (RX Plus muscle Ups)
HSPU
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