Warm Up:
3x
5x Kb swings
5x Burpees
Kipping Pull Up progression
Strength:
15 min to build to 1RM weighted Chin Up
scaling: Negatives
WOD: EMOM for 16 min
4 Pull Ups
8 Kb Swings (24/16)
scaling:
Pull Ups- Negatives(4), Resistance Bands(8) Rings Rows(8)
Kb Swings- Reduce weight, 12 reps
