PreHab: Scap Pull-up, Scap Push-up, Hollow Body Holds

Warm-up: Kip Swing, Ring Support, Row Progression

Specific: Movement Prep

Skill Strength: 4x
3.2.1.
Pull-ups
Dips

WOD: 

Rx: 3x
30/24 Cals
15 Pull-ups
200m Plate Carry

Rx+: 3x
30/24 Cals
15 C2B Pull-ups
200m Plate Carry

Option 1: 3x
21/16 Cals
9-12 Assisted Pull-ups
200m Plate Carry

Option 2: 3x
15/12 Cals
10-15 Ring Rows
100m Plate Carry