Skill/strength

pullups- 3 x max reps – rest 2 mins between efforts

If you don’t have pullups then you will work 3 x 10 negatives – min 5 count

WOD

12-9-6

SDHP (Men 65-95)(Ladies 45-65)

pushups

3 rounds – 5 min rest between rounds.

Try to keep your times as consistent as possible