STRENGTH/SKILL

A. 6-8 minutes for SKILL - unscored

A1. MU Progressions

F: Pull Up Eccentric x5 + Dip Eccentric x5

P: MU Progressions x5 or attempts on ring x3-5 reps

S: Strict MU x2-3 attempts

A2. Accumulate 30 sec HS Walk

F: Wall Walk x3-4

P: Handstand Walk x25' or 5x handstand Kick Up

S: Handstand Wlak x50'

WOD

B. ”Open Gone Bad"

For max reps

3 Rounds; 1 minute per station; rest 1 min after all 5stations are complete

1. Wall Ball

2. DB Hang Power Snatch

3. DB Box Step Over

4. Ring Dips/Ring Muscle Up

5. Row for Cal

rest 1 min - start at worst station

Scoring notes: each arm/leg is 1 pt

F: WB + Slam Ball + Box Step Over + Box/Assisted Dip

P: 20/14# + 50/35# + Ring Dip

S: 30/20# + 70/50# DB + Ring MU