PreHab: Scap Pull-ups, Lat Pulldowns, Glute Activation

Warm-up: Kip Swings, Rope Turns, Lunge Variations

Specific: Movement Review, Build Bar

Skill Strength: 3x
3.2.1.
Chest to Bar Pull-ups (Assisted, Strict, L-Hold, Weighted)
Dips (Assisted, Box, Rings, Weighted)
Total Reps=18

WOD: 

Rx: 3x
400m Run
30 Rack Lunges (95-65#)
20 Chest to Bar Pull-ups
100 Double Unders

Rx+: 3x
400m Run
30 Overhead Lunges (95-65#)
7-10 Muscle-ups
100 Double Unders

Option 1: 3x
300m Run
21 Front Squats
15 Ring Rows
100 Single Unders