WARM UP – MOBILITY
8-10 min KB shoulder warmup + seated leg lifts, v-ups etc.

WOD A
45 secs on / 15 secs off x 3 sets of each (12 mins)
1) Ski-erg
2) Double KB Clean to OH
3) Bike
4) Strict Toes to Bar / Straight Leg Raises

-Start on any station and move in order
-No scoring or Rx here, work at your own pace

WOD B
Alt. E90SECS x 3 sets of each (9 mins)
8-10 Stability Bar Press
Max Strict Ring Pull-ups

-Press w/green bands & KB’s and/or light plates, axel bar optional
-Scale ring pull-ups to regular pull-ups as needed, aim for 4-6+ reps

Optional Conditioning
EL DIABLO
9-7-5 reps for time:
Devil Press 2×50/35lb
Box Jumps 36/30″

ACCESSORY
Crossover Plyo

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