A1) (4-6)(6-8) Strict PU rest 1:00
A2) 6-8 single arm KB/DB bent over row, rest :30 between arms
A3) 50ft seal walk rest 1:00
X 3-4 sets
B) 1:30 on/1:30 off @ 85-90% intensity
3 sets
1:00 AD
:30 AMRAP box jumps
Rest 1:30
1:00 row
:30 AMRAP KBS
Rest 1:30
Rest 3:00-5:00
3 sets
Kipping PU/Butterfly PU Skill work
C1) 5-7 Kipping Pu with a box (kipping motion/butterfly motion. Work each rep individually)
C2) 6-10 banded hollow pull downs @30X1
Rest 1:00 x 4 sets