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Warm-Up

4 minutes Jump Rope:
Trip-Up punishment 5 Burpees

WOD

Strength
Pull-Up Progression 6 reps of ea:

• Lock off and hold at top of pull-up (chin over bar) for 10-20 seconds.
• Lock off at the top of the pull-up and then at various points along the descent.
• Lock off at the top of the pull-up and then perform a slow, controlled negative.
• Work band-assisted pull-ups, starting from a complete dead hang for each rep (no bounce at the bottom between reps).

REST between sets use bands if needed

Metcon
5 rounds all with Oly Bar:
10 Oly Bar Wipers
20 OH Lunges
30 Lateral Jumps over bar