Warm-up:
Dynamic
WOD (first):
5RFT:
400m Run
30’ Single Arm OH DB Lunge (50/35) Right
30’ Single Arm OH DB Lunge (50/35) Left
TC: 20:00
Skill (Post-WOD):
CTB Skill Work
EMOM 9:
Minute one: 3 strict pull ups directly into 5 CTBs
Minute two: :30 bar hang
Minute three: 10 DB Cleans