STRENGTH:
25 mins
A1) 3 Rep Push Press
A2) 4 Strict Pull-ups
A3) 8 Scap contracts
(Pursue a 3 Rep Push Press Max)

WOD:
“Slate Wod”

All Stages are AMRAP for 12mins

Stage 1
Run 200m
5 Back Squats (55/75)
10 Ring Rows
25 single unders

Stage 2
Run 200m
5 Back Squats (75/100)
10 Ring Rows
25 Double Unders

Stage 3
Run 200m
5 Back Squats (105/155)
10 Pull-ups
25 Double-Unders

Stage 4
Run 200m
5 Back Squats (135/205)
10 C2B Pullups
25 Unbroken Double Unders

Stage 5
Run 200m
5 Back Squats (165/255)
5 Muscle ups
50 Unbroken Double Unders