Main – WOD

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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