PreHab: Scap Pull-up, Kip Swings, Lat Pulldowns, Hollow Body

Warm-up: Run/Row Warm-up

Specific: Pull-up Variations, Jump Variations, Toe 2 Bar Progression

WOD: 

Rx: 00:00-03:00
400m run
03:00-08:00
3x250m row
12 pull-up
08:00-13:00
3x
15 Box Jump Overs
15 Toes 2 Bar
13:00-16:00
400m run

Rx+: 00:00-03:00
400m run
03:00-08:00
3x250m row
6 bar muscle-up
08:00-13:00
3x
15 Box Jump Overs
15 Toes 2 Bar
13:00-16:00
400m run

Option 1: 00:00-03:00
400m run
03:00-08:00
3x250m row
8 pull-up
08:00-13:00
3x
15 Box Jump Overs
15 Knees to Chest
13:00-16:00
400m run

Option 2: 00:00-03:00
400m run
03:00-08:00
3x150m row
8 assisted pull-ups/ring rows
08:00-13:00
3x
9 Box Jump Overs
15 Sit-ups
13:00-16:00
400m run