WOD:
9 minute AMRAP:
7/5 Strict Pullup
10/7 Strict Dip
14 KB swing (70/53#)
Focus on quality movement over speed.
Rest 3 minutes
Then
EMOM x 9
1-2 Rope climb (2 Strict pull up or ring row + 2 T2B per climb)
15-30 DU (45 SU)
Mobility:
2:00 Dbl lax ball to t-spine
1:00 Archer
1:00 Puppy dog
