Warm Up:
Junkyard Dog
WOD:
15 reps 135/95lb front squat
30 Toes to bar
30 Box jumps 24″ box/20″box
15 Muscle ups (rings or bar)
30 iron mike lunges (each leg)
30 Double Unders
15 reps 135/95lb Thruster
30 Wall balls 20/14/10
30 Burpees (6″jump)
300ft OH Walking lunge with 45lb plate/25lb plate
Skill:
Beginner: kipping
Intermediate: pistol progression
Advanced: L-sits+ Pistols
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