Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 Minutes:
- 5 Inch Worms + Push-Up
- 10 Air Squats
- 5 Box Step-Ups (each leg)
- 10 Scapular Pull-Ups (or Ring Rows)
- 5 Jumping Jacks

Pronated Strict Pull Up
Warm-Up Sets:
- 8 Reps
- 6 Reps
- 3 Reps
Rest 1 Minute between each set.
*If no Strict Pull Ups perform Banded Pull Ups or Jumping Negative Push Ups.

Pronated Strict Pull Up
- 4 Sets of 5 Reps @3011
Each set Every 3:00 Minutes
3 seconds down, 1 second hold at the top, no pause at the bottom

Wod
10 Minute AMRAP:
- 10 Box Jump Step Down (24/20 in)
- 5 Muscle Ups
Goal: 3-5+ Rounds
Muscle-Ups:
- Chest-to-Bar Pull-Ups
- 5 Pull-Ups + 5 Dips (Ring or Bar Dips)
- 5 Jumping Pull-Ups + 5 Bench Dips