STRENGTH & SKILL
Toes to bar

3 sets
3 Dragonflag negatives (5" down)
- Rest 0:30 -
5 Box hollow pull (3" down)
- Rest 0:30 -
15 PVC straight arm lat pull down
- Rest 1:00

WOD
3 Rounds
300m Run
15-12-9
Hanging leg raise
Box jump step down@60/50 cm

Time cap: 10 minutes

Rx+:
3 Rounds
400m Run
21-15-9
Toes to bar
Box jump over@60/50 cm

Time cap: 12 minutes