Skill:

10 Scapular pull-ups

0:30 Rest

0:20 Chin over bar hold

0:30 Rest

10 Lat activations

2:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

8 Min AMRAP (partners alternate rounds) of:

1 Deadlift (225/153)

2 Burpee box overs (24/20)

3 Toes to bar

 

Rest 7 min

 

9 Min AMRAP (partners alternate exercises) of:

3 Strict pull-ups

5 Overhead squats (135/93)

7 Barbell push-ups

 

For total reps

 

 

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