9-20-16

Skill: 

8min AMRAP

Bar MU

5min AMRAP

HSPU 

Rest 3min

FT

60 Pistols -alt 

S/S

5 rounds - 1:30min rest between sets 

5 strict Ring Dips + 8 Kipping ring dips 

To scale strict ring dips with lighter band and Kipping dips with heavier bands. 

WOD: 16min AMRAP

50 Push up 

50 Deadlift 225/135

50 OTB Burpee 

Stamina:

Run:

6 x 400m 

Rest 2min between efforts