WOD 12 min cap 21-15-9
Ring dips
Power snatch
Elite: Dips at top of muscle up PS 115/75
RX: PS 95/65
Skill 15mins to be done after WOD
3 attempt max cal bike :30 in 15 minutes
-in woodland- 3 :30 max effort sprint
10 touch n go deadlift (ahap) within 1 minute of getting off bike