Strength:
Movement review: Kipping Pullups
Perform 3 sets of 15. Can use band if needed to work on rhythm.
then go up ladder as far as possible with good form
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:)
10 Weighted Strict Pullups

WOD:
“FGB 2.0” (Fight Gone Bad)
3 rounds
1 min at each station. There is no rest. Coach will call out “rotate” and time will continue.
Wallballs (20/14)
Push Press (75/55)
Box Jumps (20/20)
Russian KBS (53/44)
Row for cals
Rest 1 min
Score is total # of movements

L1: 14/10WB, Blank bar, 35/26
L2: Written

Go fast.