WARM-UP
3x
10 Row Strokes (Hips + Arms Only)
8 Hollow Rocks + 8 Arm Haulers
6 Scap Pull-Ups
4/4 DB Upright Rows (Light Weight)
2x
10/8 Cal Row (Legs + Hips + Arms)
10 Alt. V-Ups
:10 Active Bar Hang
4/4 DB Upright Rows (Moderate Weight)
STRENGTH
3 SETS*
2 Bottom to Half Pull-Ups
+
2 Top to Half Pull-Ups
+
2 Strict Pull-Ups
-Rest As Needed
Into…
2 SETS*
2 Kip Swings
+
4 Kipping Pull-Ups
+
2 Kip Swings
*Reps in both parts are intended to be unbroken
WOD
3 SETS FOR QUALITY
25/20 Cal. Row
-Rest :30-
3 Strict Pull-Ups + 6 Kipping Pull-Ups
-Rest :30-
20/15 Cal. Row
-Rest :30-
24 Alt. V-Ups
-Rest :30-
15/12 Cal. Row
-Rest :30-
10/10 Single Arm DB Upright Row (Athlete Choice, Moderate)
-Rest 1:00 b/t Sets-
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