Mobility
Roll out lats thoracic spine
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Strength/Skill
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0/L-3 Strict Chin ups x 5/ OR FOR L-2 & L-1 Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
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Metcon
Five rounds for time of:
5 Muscle-Ups
20 Wall Ball Shots (20/14 lbs)
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L-3 10 Pull-Ups/ L-2 6 Strict Pull-Ups/L-1 ring rows
L-3…18 Wall Ball Shots/L-2…16 Wall Ball Shots (14/10)/L-1…14 Wall Ball Shots (10/8)