1. Warm up/mobilize
2. Skill
Muscle Ups
3. Strength
Pull Up negatives
3-3-3-3-3
4. WOD
Endurance
Eva
5RFT
800m run
30 x KBS (24/16)
30 x pull ups
CF
AMRAP 15
200m run
4 x Muscle Ups
14 x Med Ball Sit Ups (20/16)
24 x Plate GTOH (25/20)
5. Recovery
Banded chest and lat stretch