Warm Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Jumping Jacks
Pvc Pass Overs
Dead Hang
Scap Pull-Ups
Pull-up Negatives
Band Good Morning

Strength

For Quality (Time Cap. 10 Minutes)
30 Strict Pull-Ups

Coach Notes: Perform the Pull-Ups in Big Sets. Rest No More Than 60 Seconds Between Sets. Scale the Movement or Use Assistance as Needed So You Can Do At least One Set of 10 Unbroken.

WOD

3 Rounds – 15 minute Time Cap

COMPETITIVE

400M Run
21 Sumo KB High Pull
12 Toes to Bar

PERFORMANCE

400M Run
21 Sumo KB High Pull
12 Leg Raises

LIFESTYLE

200M Run
21 Sumo KB High Pull
12 Knee Raises