WOD:

#kryptonite

For Time: (12 min Cap for each part)
200 Double Unders (300 Singles)
50 Toes to bar (Scale Hanging Knee Raises)
50 Deadlifts (225/155)
-Rest 5:00-
50 Deadlifts (225/155)
50 Toes to bar
200 Double Unders

Target Time for each section is 7-8 min.

Scaled version to finish in time cap:
For Time:
150 Double Unders
35 Toes to bar
50 Deadlifts (185/125)
-Rest 5:00-
50 Deadlifts (185/125)
35 Toes to bar
150 Double Unders

#accessory

4 Rounds
10 Alternating Single Arm Dumbbell Bench Press (each side)
10 Hammer Dumbbell Curls (each side)
20 Banded Tricep Extensions
20 Standing Banded Bicep Curl

Athletes Notes

Alternating Dumbbell Bench Press
Dumbbell Hammer Curl
Banded Tricep Extensions
Standing Banded Bicep Curl

#weighted ring dip

Work to heavy single
4×8 @30-40% of heavy Single

#krypto the super dog

2 Sets (1 Set Every 10:00)
3 Rounds
21/16 Calorie Ski
3 Pegboards (OR 5 Rope Climbs)

Target time each set 7-8 min. Time Cap 9 min