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Gymnastic skill
A. HSPU
Choose one:
A1. 3-5 x 6; rest :60 sec
A2. 1-2 x 8; rest :60 sec
B. If you can’t do HSPU
Choose one:
B1. 1-2 negative hspu + 1 wall climb(as close to the wall as possible) x 6; rest :60 sec
You may use up to 2 abmats for this. Make sure you lower yourself very slowly.
B2. Wall climb as close to the wall as you can and hold for up to :20 sec x 7; rest :30 sec
AMRAP 12
1-6 strict pull-ups(no band) or 10 ring rows
6/12 wall balls

Weight choice and WOD modification:
If you do 1-3 pull-ups do 6 wall balls, if you do 4-6 pull-ups do 12 wall balls
WB – 20/14, 14/10