Skills

HS walking

DU

 

Atarim

Technique

Barbell Hang squat clean
then

Metcon

12 min Ascending ladder
1+1, 2+2 etc
HSC 60/40
HSPU

 

Intermediate WOD

Skill

Ring MU

then

Then EMOM for 9 min
3 MU +15 DU
then

MetCon

20 Ring dips
30 Wall balls 20/12 lb
10 ring dips
20 Wall balls 20/12 lb

Post your results to the Whiteboard.