WOD 1= Back Rack Lunges
Every 2 min for 6 sets -10 alt Back Rack Lunges
*Back rack, step forward! *Work up to a heavy set
Skill work 16 min EMOM
Minute 1- 1 Rope Climb
Minute 2- Pistols
Minute 3- Ring Dips (Strict or Kipping, you pick an unbroken set)
Minute 4- 12 Alt Shoulder touches or HSW