-Warm Up-

 

Dynamic Warm Up

 

-Skill Work-

 

 

Weighted strict pull-ups

 

3-3-3-3-3-3

 

Bar Muscle Up hip pulls 

 

5-5-5-5-5

 

Banded lat hollow pull downs

 

7-7-7-7-7

 

 

-WOD- 

 

AmRaP 12

 

Doubles 1 minutes

KBS 1 minutes

Doubles 2 minutes

KBs 2 minutes

Doubles 3 minutes

KBs 3 minutes