PreHab: Scap Push-up, Scap Pull-up, Hollow Body

Warm-up: Kips Swings, Push-up Variations, Squat Therapy, Pull-up Holds

Specific: Movement Review

Gymnastic Strength: 
4x
3-5 Pull-ups
(Strict, Weighted, L-Pull-ups,Assisted)
3-5 Dips
(Box, Assisted, Rings, Weighted)

WOD:

RX: 3x
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest

RX+: 3x
20 C2B Pull-ups
30 HR Push-ups
40 Sit-ups (Weighted)
50 Squats
Rest

Option 1: 3x
12 Assisted Pull-ups
18 Push-ups
24 Sit-ups
30 Squats
Rest

*Focus on Quality of Movement and building strength endurance.

Option 2: 3x
10 Ring Row
15 PROM Push-ups
20 Sit-ups
25 Squats
Rest