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