Skill – 1 Strict HSPU + 2 Kipping 10 sets
Strength – Clean and Jerk Build to 90% or a Heavy weight
WOD – “Friction Open 16.4” For Time: 100 Ab Mat Crunch 80 MB SH Overs @20/14# 60 BB Thruster @45/35# 40 KB DL @53/35# 20 Burpee Box Step Over @20” 10 Walk Up Rope Climb
Assistance – 50 Hollow Rock 50 Arch Rock