5 Scap Retractions/Kip Swings
5 Ring Rows
Bent DB Rows
Pulling Movement (Ring Rows, Pull-up, Muscle Up) – these can be strict or kipping. Take time to practice something.
20 min AMRAP
400m Run or 500m Row
*Partner 1 does a 400m Run, then a Max set of pull-ups (once you drop from the bar, you are done). Then Partner 2 goes. Alternating rounds.
**2 Scores for today! 1st: Total rounds, 2nd: Total Pull-ups