Warm-up:
200m run then 1rd of:
10 Push-up to Spiderman
10 Reverse Burpee
10 False Grip Ring Row
SKILL EMOM x 12
1) 6-8 Strict Pull-ups (No bands. Work on negatives or isometric holds.) or 3-4 MU
2) 30-40 DU (No singles, practice DU attempts)
3) 3-4 TGU (each)
WOD:
3rds
300m Run
15 Pull-up (Rx+ C2B)
15 Box Jump (Rx + 30/24) *Step down only
Must do both movements to complete as Rx+