SKILL / STRENGTH

Pullups  ( 20 mins )

6 Sets

RX

5 Strict C2B or Pullups

into

ME Butterfly / C2B / Kipping pullups

In between sets

10 Banded face pulls

+

ME Hanging or paralette L sit hold

INT/SCALED

Pullup drills

– Beat swings

– Beat swing to pullup

– Kipping pullup to pause

– Pullup to push away from rig

In between sets

5 x ME Hollow hold

WOD

10 min AMRAP

10 DBL DB Burpees

15 ALT Pistols

10 Hollow rocks

20 DBL DB Deadlift

RX  22.5/15

INT  20/10

BEG  10/5