Skill Work 

Pull up Track 
5 Negatives
10 Barbell Rows (overhand grip)
4 Rounds
Muscle Up Track 
5 Ring to Chest Pulls (2 second pause at the top)
5-10 Ring Dips (strict)
4 Rounds

WOD

400 M Run
12 Squat Cleans
3 Rounds
Fitness: 115/75 (15 front squats)
Performance: 155/105
Open: 185/125
This is the beginning of our Pull up/Muscle up track.  It is important that you confidently pick the correct track for you.  It should be based on your goals and current pulling strength.  If you want to get a pull up or get 10 plus kipping pull ups in a row then the pull up track is for you.  If you have a ring muscle up or have over 7 strict pull ups in the bag then the muscle up track is for you.

DRIVE30 11:30 AM 

For Time:
45-30-15
Calorie Row
OH Plate Lunges
Sit ups

17 minute time cap

DRIVE 5:30 PM 

Every 6 Minutes for 5 Rounds
600 M Row
20 Tall Kneeling Arnold Press
20 Leg Lifts
Max Air Squats (or goblet)
 
Tall Kneeling Arnold Press