PreHab: Scap Pull-ups, Band Pulldowns, Hip Bridges

Warm-up: Row, Lunge Variations

Specific: 5.4.3.2.1.
Pull-ups
Dips

Skill: 10mins of Muscle-up Practice

WOD:

Rx: 30.20.10.
Rower (cals)
Lunges (95/65#)
Pull-ups

Rx+: 30.20.10.
Rower (cals)
Lunges (115/85#)
10.7.4.
Muscle-ups

Option 1: 30.20.10.
Rower (cals)
Lunges (<95/65)
18.12.6.
Pull-ups

Option 2: 20.15.10.
Rower (cals)
Lunges (<75/55)
15.10.5.
Assisted Pull-ups or Ring Rows