Strength
 
HBBS : 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.
 
 
Skill/Midline
 
10 minutes to practice L-Sits
( 3-4 max effort L-Sits should be performed in this 10 minutes along with practice. This movement should be performed on rings.)
 
WOD
 
15 minute AMRAP
 
5 Shoulder to overhead 185/130
10 Pull-ups
15 Wall  Ball sit-ups 20/14
 
Note: Shoulder to overhead must start with barbell on the ground, not off a rack.