SKILL
RX : 7×1 Strict Weighted PullUp
SC1 : 7×3 Strict PullUp
SC2 : 7×5 Elevated Ring Rows
CONDITIONING
AMRAP 7 minutes :
30 Double Under
10 Thrusters @ 75/55lb
CORE WORK
O.T.M. 6x (not 4 time) :
6 Strict Knees to Elbows*
AMRAP Hollow Rock
*1sec Knee Raise Hold