SKILL:

You have 20 minutes to work on the following:

3 x 30 sec. Plank hold per side

Then

Pull Ups Progression:

– Ring Pulls
– Kipping
– Strict
– L-sit Pull Up
– Weighted Pull Up

WOD:

Run or Row:

5 x 200 meters with 30 sec. rest in between

REST 3 minutes

4 x 400 meters with 30 sec. rest in between