PreHab: scap pull-up, scap push-up, lat pulldown, tricep ext

Warm-up: Rope Turns, KB Complex

Movement Review: 

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: AMRAP 15mins
20 Pull-ups
40 KB Swings
60 Double Unders

RX+: AMRAP 15mins
7-10 Muscle-ups
40 American KB Swings
60 Double Unders

Option 1: AMRAP 15mins
12-15 Pull-ups
40 KB Swings
25-40 Double Unders

Option 2: AMRAP 15mins
15-20 Ring Rows
25 KB Swings
60-150 Single Unders