Warm-up:
4 Sets @ Easy Pace:
10 Single Arm Strict Press/side, light weight + controlled eccentric
20 Hollow Rocks or 0:30 Hollow Hold
0:15-0:20 Retracted Hang https://youtu.be/QqnOK92Rk0Q
Strength:
15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row
WOD:
AMRAP 15:
10 Push Press, 135#/95#
10 Toes-to-Bar
10 Goblet Jump Squats, 70/53
10 Pullups
Extra Work:
Assault Bike
5:00 @ 6, 3:00 @ 7, 2:00 @ 8
100/75 Calories For Time
3:00 @ 6 cooldown