PreHab: Scap Pull-ups, Banded Pulldowns, Calf Raises, Glute Activation

Warm-up: KB Swings, Kip Swings, Jump Variations

Specifics: Pull-up Variations, KB Ladder

WOD:

Rx: 21-15-9
Pull-ups
Box Jumps
KB Swings(x2)

Rx+: 21-15-9
C2B Pull-ups
Box Jumps
American KB Swings(x2)

Option 1: 15-12-9 Pull-ups
21-15-9 Box Jumps
42-30-18 KB Swings

Option 2: 15-12-9
Jumping Pull-ups or Ring Rows
Box Jumps
KB Swings(x2)