A) Skill WoD
Max reps 30 seconds – rest 30 seconds:
3 Rounds then transition to the next movement.
Rest 1 min between movements
– Rope climbs
– L-sit
– Hand Stand Hold / (scale down: Wall walk hold in semi plank)
B)
WOD
12 min AMRAP
5 Burpee Pull-ups
7 Deadlifts (275, 185)
90 meter Back Pedal + Sprint (3 x 15/15)
post total rounds
