Warm Up
Strength: Pull Up Progressions
Isometric Hold COB + 1/2 way down 5s in each position.
Weighted or Bands or Toes on Box
8x2
Every even set...
Weighted Sled Pulls 15m AHAP (As Heavy As Possible) in 20 seconds
WOD: 6RFT
14 KB Swings 24/16
8 Down Ups
100m Farmers walk 1x Kettle bell (swap arms each round)
Recovery