Pre-Hab:Lat Pulldowns, FacePulls, Scap Pull-ups

Warm up: Row Progression, Rope Turns, Kip Swings, Pull-up Bar Holds

Specific: Pull-ups, Double Under or Triple Under Practice

Strength:Pull-ups, Weighted, Strict, Very Little Assistance

WOD

RX: 3x Each round for time
500m row
50 DU’s
21 Pull-ups

RX+: 3x Each round for time
500m row
50 Double Unders
21 C2B Pull-up

Option 1: 3x Each round for time
500m row
21-30 Double Unders
15-17 Assisted Pull-ups

Option 2: 3x Each round for time
350m row
50-100 Single Unders
17 Ring Rows