PreHab: Paloff Press, Scap Pull-ups, Scap Push-ups

Warm-up: Kip Swings, Dip Support, Ring Rows

Specific: Row Warm-up, Sit-up Variations

WOD:

Rx: 3x
350m row
2x
5 pull-ups
10 push-ups
15 sit-ups

Rx+: 3x
350m row
2x
5 C2B pull-ups
10 push-ups
15 sit-ups

Option 1: 3x
300m row
2x
3 pull-ups
7 push-ups
12 sit-ups

Option 2: 3x
350m row
2x
5 assisted pull-ups/ring row
7 mod push-ups
10 sit-ups