Peg board Warm
up
800m run
Peg Board complex
Round robin fashion
-Pull 10 second hold x3
-Single arm hangs 5 seconds each arm x 5
-Stagger pull ups 3 each side
-Hang with peg pull
-Pull + 5 weight shift
Tabata B2B squats
Skill
Weighted pull ups
WOD
5 rounds of:
3 weighted pull
ups
20m OH walking
lunges w/25 plate m/45 plate
20 strict HSPU
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