1) Front Squat- 3x10
2a) RDL- 3x8
2b) Strict Pull Ups- 3x10
Skill
The Kip. Spend 5 minutes going over movement pattern. Must be able to do 5 strict pull ups.
"Johnny's Cash"
10 minute Amrap
3 Clusters 185,135
50 Double Unders
10 Pull ups (efficiency)