Prehab: shoulder prep, scap pull-ups
Warm-up: agility drills, kip swings, short run
Skills: Vertical Pulls
WOD:
RX: For Time
800m run
4 Pull-ups
600m run
8 Pull-ups
400m run
12 Pull-ups
200m run
16 Pull-ups
100m run
20 Pull-ups
RX+: For Time
800m run
2 Muscle-ups
600m run
4 Muscle-ups
400m run
6 Muscle-ups
200m run
8 Muscle-ups
100m run
10 Muscle-ups
O1: For Time
800m run
4 Assisted Pull-ups
600m run
8 Assisted Pull-ups
400m run
12 Assisted Pull-ups
200m run
16 Assisted Pull-ups
100m run
20 Assisted Pull-ups