STRENGTH & SKILL
Toes to bar

3 Rounds for quality
1 - 10-15 Seated pike compression
2 - 5 Scap pull-up + 5-10" active hang
3 - 4-6 Incline toes to rig
4 - 10 Kipping swing

WOD
2 Sets
3 Rounds
12/9 Calories machine
9 Inverted barbell row
6 Hand release push-up
- Rest 3:00 between the sets -

Rx+: 15/12 Cal, 12 Inverted barbell row, 9 HRPU
Time cap: 6 minutes/set

ACCESSORY
2-3 Sets
10/10 Dumbbell Powell raise