MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

CONDITIONING

Row 500m
100 Double unders
Run 800m

A) For time
20 Strict Banded Pull ups
20 Ring rows
20 Jumping Chest to Bar Pull ups
Rest 1 minute after completing each set of 20

B) For time
20 Strict Pull ups
20 Ring rows
20 Kipping Chest to bar Pull ups
Rest 1 minute after completing each set of 20

C) For time
15 Strict Chest to Bar Pull ups
15 Strict Pull ups
15 Kipping Chest to Bar Pull ups
Rest 1 minute after completing each set of 15

D) For time
20 Strict Chest to Bar Pull ups
20 Strict Pull ups
20 Kipping Chest to Bar Pull ups
Rest 1 minute after completing each set of 20

Workout courtesy of www.builtbybergeron.com

Programmed work or

3 Rounds
5 Kettlebell snatch + 2 Overhead squats