WU:

3 Rounds:
10 top down DL
10 pvc pass-throughs
10 good mornings
:20 sec hang supine position (palms facing you)
10 scapula pull-ups (palms facing away)
10 ring rows

MOB:

Coach's Choice

Strength/Skill:

4 rounds of complex:
5 (kipping) pull-ups- 3 chest to bar pull-ups - 1 muscle-up

WOD:

5 rounds for time:
7 deadlifts (275/185)
11 box jumps (24/20)

** start with 2 rope climbs, then every 2 minutes until work is done do 2 rope climbs

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