PreHab: Scap Pull-ups, Hollow Body, Kip Swings

Warm-up: Squat Variations, Press Variations, Pull-up Variations

Skill Strength: 5.4.3.2.1.
Pull-ups
Dips
*Increase the Challenge this week
(Weighted, L-Hold, Strict, No Assistance)

10mins on Muscle-up Transition

WOD:

Rx: 21-15-9-6
Thrusters
6-9-15-21
Pull-ups

Rx+: 21-15-9-6
Thrusters
3-7-11-15
Muscle-up

Option 1: 21-15-9-6
Thrusters (<95/65#)
4-8-12-16
Assisted Pull-ups

Option 2: 15-12-9-6
Thrusters
6-9-12-15
Jumping Pull-ups or Ring Rows