Warm-up
Grab a Band
30 Banded Goodmornings
30 Bandy Pull Aparts
30 Jumping Squats
30 Push Presses w/barbell
-Banded Lat Stretch
– Warm up regular pull ups + C2B pull ups + muscle ups
Strength
1. Push-press
2-2-2-2
2. Deadlift with Chains
3-3-3-3
WOD (12 Minute Hard Cap)
60 Pull-ups
30 Deadlifts (275,185)
30 Chest to Bar Pull-ups
30 Wallballs (30,20)
15 Muscle-ups
Open-40,20,20,20,5
If you do not have MUPs 25 Ring Dips