Warm-Up

Row 2:00

Then,

2 Sets:

:20 Bar Hang
:30 Single Arm Ring Rows
:15 Scapular Pull-ups
:30 Plank Hold

Strength/Skill

Three Sets, Not For Time:

Parralette Pass Throughs x 3-5 Reps
Wall Walks x 1-3 Reps
Box Step Downs x 10 Alternating Legs Reps

WOD

Complete 5 Sets For Max Reps

:30 Dips or Ring Dips
Rest :30
:30 DB Ground-to-Overhead 50/35 each arm
Rest :30
:30 Strict Pull-Ups
Rest :30