Skills: Scapular Pullup 5×5 (Example: https://drive.google.com/file/d/0B9fk67ZNakmzMlZLT3NSOGFHR2s/view )
Ring Dips 2 x 10 or for those who need a challenge butterfly dips (Example: https://drive.google.com/file/d/0B9fk67ZNakmzdUljOE4tdnFTQ1k/view )
Strength: Bench press
70/5 75/4 80/3 85/2 90/2 95/1
3×20 banded tricep pull down
Metcon:
12 Rounds for Time:
12 Pull Ups
12 Burpees