-Warm up-
Bulletproof 17.2 warm up
100m stiff legged row
2 rounds
8 sumo inchworms
8 lateral box step ups 30/24
150m stuff legged row
3 rounds
15 ft walking lunge 50/35
10 beat swings increasing intensity
5 bicep curls 50/35
200m stiff legged row
-Skill/Strength-
Pull-up / Bar Muscle up efficiency tips
-WoD-
If you need to be judged Open WoD 17.2
Or
Partner WoD