WOD
PH:
scap pull-ups
turkish get-ups
hollow body
A:
agility drills + short runs
kip swings
B:
kb complex
pull-up progression
*ring rows
*strict
*chin-up
*ring pull-ups
RX: Metcon (Time)
24-20-16-12
Pull-ups
KB/DB Snatch
400m run
RX+: Metcon (Time)
8-6-4-2
Muscle-ups
24-20-16-12
KB/DB Snatch
400m run
O1: Metcon (Time)
24-20-16-12
Assisted Pull-ups
KB/DB Snatch
400m run
O2: Metcon (Time)
16-14-12-10
Pull-ups
KB/DB Snatch
400m run