WARM UP:
2X:
20 Monster walks each way
15 PVC OHS against rig WITH bands
10 Ring Rows
5 Burpees
SKILL:
“Josh”
21 OHS (95/65)
42 Pull ups
15 OHS
30 Pull ups
9 OHS
18 Pull ups
WOD:
With a partner, 4 rounds:
15 Banded tricep extensions
12 DB bent over reverse flys
10 Russian hamstring curls