Skill – Butterfly/ Kipping C2B Pull up 4×6 Strict Pull up 6×2 w/ :05 at top
Strength – Back Squat 5×2 w/ :05 Pause, work up in weight
WOD – 5 Pull up 10 Box Jump 24/20 15 Wall Ball 10 Pull up 20 Box Jump 30 Wall Ball 20 Pull up 40 Box Jump 60 Wall Ball *Cap 20:00
Assistance – Sit up x50