-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
