Warm Up
2 rounds
Row 300m
3 TGU each side
30 second plank hold
100 feet farmer carry- something moderately heavy


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above



Skill: deadlifts and high pulls
DL 8-6-4-2-2-1 55%,65%,75%,80%,90%,95+%
in between sets of deadlifts complete

4 sets of 6 reps each side DB high pulls
*Your high pull weight should be 33% of your body weight*
**If you can't do 33% of BW then unload for good form and build strength**



WOD
3RFT
12/10 push ups or ring push ups
12/10 cals bike
12 box jump overs  24/20"
12 wall balls 20/14
12 burpees
12/10 cals row



March Movement:  Pull Ups
Strength Work

Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps  - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps  https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work

Option A -Complete 5 sets:   15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
                -Complete 5 sets:  feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin.  Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.

https://www.instagram.com/p/B8WxV2WHIsG/

Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round.  rest as needed between rounds.