Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 push-ups
30 arm circles

Group warm-up
:40 box shoulder stretch
5 inchworm walkouts
10 push-up plus
20 lat pull downs with band
20m bottom's up KB carry each arm
20m KB waiter's carry
10 lunges with rotation
:30 hollow hold

A. Strength
4 sets:
Strict or Weighted pull-ups x 3-5 reps *
DB bench press x 6-8 reps
Turkish get-up x 2 reps each arm
-rest 2 minutes between sets-
*If you are unable to peform a strict pull-up try the below skill progressions:
1. work 3-5 jump to chin over the bar, hold 3 seconds and slowly lower 3 seconds. Add in a partial pull-up if you can before lowering all the way down.
2. 3-5 band assisted pull-ups as strict as possible. Pull up, pause at the top and slowly lower back down.
3. 5-7 challenging ring rows, slow pull-up, pause at the chest, slowly lower down

8 min AMRAP
15 calorie row
8 pull-ups
10 alternating DB snatches 40/20 Rx, 50/35 Rx+