Warm-Up

3 Sets:

5 Cal Row or Bike
:10 Bar Hang
:10-:30 Plank Hold or HS Hold
10 Reverse Lunges

Strength/Skill

Complete 4 Sets, Not For Time:

Strict Weighted Pull-Ups or Strcit Pull-ups x 3 Reps
Strict HSPU x 5-10 Reps or Seated Barbell Press x 5 reps
Alternating Pistols or Alternating Step-Downs x 10 Reps

WOD

“Jackie”

1,000 Meter Row
50 Thrusters 45/35 bar
30 Pull-Ups