PREHAB
2 sets
15 band pull aparts
:30 top of dip hold
15 scap pull-ups
:30 dead hang from bar

STRENGTH
A1. Strict Pull-ups 4×6-8
A2. Ring Dips x6-8

METCON
1 mile bike
30 KB Swings (50/35)
30 Ball Slams
.5 mile bike
15 KB Swings
15 Ball Slams
1 mile bike
30 KB Swings
30 Ball Slams