Skill:
1 legged pistol deck squats

Strength:
7×1 Weighted pull-ups

WOD:
For time:
50 Pull-ups
50 Handstand push-ups
50 wall balls
50 Double-unders

Every time you break, row 200m. Post loads and time to comments.

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LEANFIT:
4 rounds for time of:
10 Pull-ups
20 Wall balls
30 Sit-ups
10 Slam balls
20 Lateral box step overs
30 Russian twists

Post time to comments.

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DE:
4 rounds for time of:
10 Pull-ups
20 Wall balls
30 Sit-ups
10 Slam balls
20 Lateral box step overs
30 Russian twists
800m Run

Post time to comments.

Media:
Friday WOD, September 15, 2017