WOD
[A] "Nancy" 
5 rounds for time of:
Run, 400m
15 Overhead Squats, 42kg (30kg) 

[COMPETITION TRAINING]
[B] Weighted Pull-up
5-5-5-5-5

[C] Bottom of Ring Dip Hold
5 x max effort 

Superset [B] & [C] and rest as needed between each set.

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift