Friday

Part A
Skill development:
10 minutes

• Working on technique
Warm-up:
• HSPU’s
• Pull-ups
• Ring-dips
• Pistols
Set up as required. The more strict the better.

Part B
WOD
7 Round EMOM
28 minutes total
• Hand-stand push-ups
• Pull-ups
• Ring-dips
• pistols

Pick a rep scheme that you think that you can maintain across all 7 rounds.