Warm Up: 15 Burpees

Then 3 Rounds Of:

20 seconds Static or Rocking Hollows

30 seconds Dead Hang

5 Pull Ups OR Jumping Pull Ups with 2 sec hold at the top and 2 seconds on the way down of each rep!

Strength: Pull Ups 5-5-5-5.

*Follow each set with 10 R + 10 L Bent Over Row AHAP. Build to a heavy set of 5 on the pull ups.

Beginners: Pull Up Progression.

WOD: 10 minutes AMRAP Of:

12 Ring Dips (Beginners: Box Dips on DBs/Bar Dips/HR Push Ups)

10 OHS @50/35kg