Warm Up

 bear crawl down
backwards back
duck walk down
jumping alt lunges back
side plank walk down (hands cross)
other side back
allegator walk down

10 pit pulls
10 kip swing (increasing in size)
5 RR

30 second dead hand (wide hands then neutral then narrow) (spinal decompression)

MOB

Coach's Choice

Skill

Gymnastic Drill/ strength EMOM5

ADV: L sit Rope climb x 2

INT: Alt. hand grab 15 sec ( pull up rig )

BEG: 3 toes to pole

 WOD

8Rds

150m row

3 rope climb (scale = 8 pull ups)

8 plate burpees (45)

30 min Time cap

Comment