Skill and preparation

on the min for 30 minutes:

• T2b complex  (work 20-30 sec.)
• Bike 40 sec. or Assault runner
• 1 hand Ring row alternated  5+5
• Ski 40 sec.
• pike push up (about 30 sec.)
• rest

Scale :

T2b complex is for example A strict t2b + B kipping t2b + C 90 degree kipping leg lift

reps 3+3+3 etc

Scale 1 hand ring row to supine ring row

Rookie wod klo 18

3-position Clean + Split jerk + metcon: tapata alternating