Skill:
HSPU
Strength:
Back squats
5-5-5+
Stabilizer:
Side plank raises
2x50 each side
Metcon:
10 HSPU
20 pull ups
30 push ups
40 GHD/Toes 2 Bar/Knees to elbow - your choice
50 wall balls 20/16lb
40 GHD/Toes 2 Bar/K2E - something different than what you have done already
30 ring push ups
20 ring rows
10 muscle ups - or if no MU yet 30 dips
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