PreHab: Hip Prep

Warm-up: Row Progression, Rope Turns, Kip Swings, Pull-up Hold Variations

Specific: Pull-up Progression

Strength: Pull-ups 5×3 (strict,weighted,lightly assisted)

WOD: 

RX:Buy In: 1000m row
30.45.60.45.30.
Double Unders
10.15.20.15.10.
Pull-ups

RX+: Buy In: 1000m row
30.45.60.45.30.
Double Unders
10.15.20.15.10.
C2B Pull-ups

Option 1: Buy In: 1000m row
15.25.30.25.15.
Double Unders
10.15.20.15.10.
Pull-ups

Option 2: Buy In: 500m row
30.45.60.45.30
Single Unders
5.10.15.10.5.
Ring Rows