PREHAB
2 sets
12 Bird Dogs (ea. way)
12 Scap pull-ups
12 Kipping Swings

STRENGTH
Weighted Pull-up – build to a max

METCON
100 Double Unders
50 Toes to Bar
40 Alternating Pistols
30 C2B Pull-ups
20 HSPU
100 Double Unders