WARM-UP:

:30 drills
Reach above head and through legs
Lunge to instep (:30 each)
Push Ups
Ring Rows
Bar hang

SKILL:

Reverse DEATH BY STRICT/WEIGHTED Pull-Ups

M1: 10 Strict pull-ups
M2: Rest
M3: 8 Strict Pull-Ups
M4: Rest
M5: 6 Strict Pull-Ups
M6: Rest
M7: 4 Strict Pull-Ups
M8: Rest
M9: 2 Strict Pull Ups

WOD:

For time and Rounds/reps:

500m Row

4 Rounds:
20 KBS (24/16)
15 Push ups

500m Row