Warm Up
Strength: Pull Up Progressions
Isometric Hold COB or Chest to Rings 5x10s
Into...
5 Pull Ups or 10 Ring Rows
60s Rest
Then...
Weighted Scap Pull Ups 3x5
Banded Lat Pull Downs 3x20
30s Rest
WOD: 6RFT
8 TTB
8 Box Jumps 24/21
8 DB Hang Clean + Jerk 20/15 (4ea)
Recovery