WARM UP: 200m run 20 Jumping Jacks 20 Seal Jumps :30 Bar Hang 15 Knee above hips 15 PVC Pass Throughs 15 Ring Rows 5 Burpees 3 Wall Walks SKILL: Pull-up Complex Pick one of the two and complete 3 sets: A. 3-5-7 of Strict Pull-up + CTB +  Pull-up B. 3-4-5 of Chest to