Warm Up
Jog 200m
Couch stretch
30 lunges
30 push ups
30 squats
10 burpees
Skill
Pull up work
10 scap pull ups
10 strict pull ups
10 superman/hollow rocks
5 1, 2, 3s, focusing on big pull on the 3
1 min. max effort pull ups
WOD
For time:
20 burpees
50 DUs
40 wall balls
30 T2B
40 push ups
50 DUs
20 burpees
Post
60 ring hold leg lifts