WOD
Strength (load)
Build up to a heavy set of 3 STOH in 12 minutes. Start from the ground.
Metcon (time)
9-7-5 reps for time of:
STOH 90/65kg
18-14-10 CTB pull-ups
Timecap: 10 minutes
Accessory:
Aussie pull-up 4 x 10, with 2s stop at top – moderate/hard
Ring push-up/dip, 4 x 6-10, with stop at bottom – moderate/hard
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