PreHab: Scap Pull-ups, Scap Push-ups, Single Leg Glute Bridges

Warm-up: Row Warm-up, Push-up Variations

Specific: Step-ups (increase weight each round), Chest to Bar Pull-up Practice

WOD: 

Rx: 5x
10 C2B Pull-ups
15 Push-ups
20 Step-ups
30/21 calorie row

Rx+: 5x
6 Muscle-ups
15 Hand Release Push-ups
20 Weighted Step-ups
30/21 calorie row

Option 1: 5x
7 Pull-ups
10 Push-ups
14 Step-ups
21/15 calorie row

Option 2: 5x
10 Assisted Pull-ups or Ring Rows
10 Push-ups
20 Air Squats
15/12 calorie row