Strength:
Select one of the following strength elements:
L1:
Supine rings rows 4×12, select and ring and body positing that allows for only 12 clean, quality reps
L2:
Strict pull-ups, 4 x max reps , (perform as many strict as possible; if less than 8, kip the rest to accumulate 8-10 reps
L3:
Weighted strict pull-ups, 3-3-3-3-3
WOD:
Amrap in 16 minutes:
8 alternating dumbbell snatches, 70/50lbs
16 box jumps, 24/20 inches
24 Russian twists, 20/14lbs
Post numbers and total rounds+reps to beyond the whiteboard.
