Skill

** Min 1-2: 3 Kicks-ups
** Min 3-4: 10-20 Shoulder taps
** Min 5-7: 2 Eccentric HSPUs

WOD

For time:

** 1 mile run
** 30 DL @ Mod heavy
** 50 Dips

Fit30

For time:

** 100 1-arm BP
** 100 1-arm ring rows
** 100 1-arm C&J
** 100m sandbag lunge