1a) Straight arm lat pull downs- 4x10
1b) Close Grip chins- 4x10
2) Pendlay Rows- 4x8-10
WOD
4 minute AMRAP
20 Alt DB Snatches 50,35
15 Burpees Box Overs 24,20
5 Bar Muscle Up
Rest 3 minute
4 minute AMRAP
15 DB Hang Cleans 50,35
15 Box Jumps
5 Bar Muscle Up
Rest 3 minutes
Calorie Row 30,21
50 Double Unders