11-16-17

skill/strengthalternating otm for 16 min min 1: 10 pistols (scale- progression 1,2,3 or banded) min 2: 30 second handstand hold

wod for time 10-8-6-4-2 *30 double unders at the start of every round shoulder to overhead (135/95) pullup (scale- ring row, strict banded)

cash out 5x8 db bent over row (8 per arm) *superman hold 30 seconds between every set