8-8-13

Warmup

3 stations
Row
Jumping squat
Sit-ups
40 on - 20 off
3 rounds

Skill

Kipping Pull-Ups

Strength

1 Attempt Max Strict Pull-ups
EMOM for 8 minutes
50% of max rep pull-ups
ex. 19 pull-ups = 8-9 reps per.

WOD

"Hitman"
3 Rounds
10 Back Squat @ 185/135
400m Run

Mobility

Hip Stretch
Banded Shoulder Stretch

 

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