Strength:
Movement review: Banded Pullups
Perform 3 sets of 10. If simple, perform with 2 sec pause at the top of each rep with smallest band. Rest as needed.
then Pullup ladder
10 Jumping Pullups (if performed easily move to:)
10 Banded Pullups (if performed easily move to:)
10 Banded Chinups (if performed easily move to:)
10 Strict Chinups (if performed easily move to:)
10 Strict Pullups (if performed easily move to:)
10 Kipping Pullups (if performed easily move to:)
WOD:
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters