Warm up to start weight for 4 reps
Every 5 min complete:
6 x dead-lifts 140/95
8 x ring dips
Similar to last weeks WOD, attempt to ‘buy yourself as much time for recovery within the 5 minute rounds.
End of WOD challenge, ‘ at the end of class spend 5 minutes practicing one skill that you will focus on for the whole week’.
For example this could be D/U, handstand, kip etc.
You can incorporate this into your cool down, for example, 30 sec d/u practice, 30 sec stretch, repeat …..