Strength:
Movement review: Strict Chinups (Palms facing you)
Perform 3 sets of 10. If simple, perform with 2 sec pause at the top of each rep. Rest as needed.
then complete the following 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:
Slate Day WOD for 2017

2 rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

L3: written
L2:
40-calorie row
15 handstand push-ups with 1 abmat
40 double-unders (80 singles ok)
Rest 2 mins

L1:
30-calorie row
15 handstand push-ups with 1 abmat 4-in. Riser (4 wall walks -or- 15 Pushups w/HR)
30 double-unders (60 singles ok)