Day#24 Week#9 Volume

Warm up                                                               

30 seconds Sampson stretch each side

3 rounds 15 reps

OHS barbell

GHR

TTB

Strict ring dips

Strict pull ups

Skill

Movement standards

WOD

For time:

20 burpees to cross bar

30 pull ups

40 KBS w/35 m/53