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A1. Choose One:
Strict Chest to Ring Pull-Ups – 3-8 x 4 sets
Strict Ring Pull-Ups – 3-8 x 4 sets
Pull-ups – 5-10 x 4 sets
Pull-Ups 3 x 5 sets(partner assisted or banded)
Chest to Bar inverted row – 8-10 x 4
A2. Alligator walk – 25 meters or bear crawl(focus on hollow) x 4
B. WOD
3 Rounds
Row 500 Meters
21 TTB
12 Burpees

15 min cap

Bravo – Strait leg swings
Charlie – Hanging knee tucks

You may modify the burpees as needed