1. Gymnastics pulling

50 Strict Pull-ups for time

This is part of a progression for building your bodyweight pulling capacity. Every Saturday for for the next 4-6 weeks you will do a part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.

2. WOD

For time:
600 Meter Run
60 Cal Row
60 Air Squats
400 Meter Run
40 Cal Row
40 Air Squats
200 Meter Run
20 Cal Row
20 Air Squats