Warm Up:10 No Jump Burpee
15 Supinated Ring Rows
5 Negative Chin Ups
10 seconds Supinated Chin Over Bar
10 Yoga Push Ups
20 Standing SPT
Strength: Chin Up 5-5-5-5.
Advanced: Add Weight!
Beginners: Chin up Progression.
WOD: 21-15-9 RFT Of:
Thrusters @40/30kg
Front Squats @40/30kg
SDHP @40/30kg
Time Cap: 10 minutes.
