Warm Up:A/B/C skips https://www.youtube.com/watch?v=FTJLIRLMEUo Reverse lunges one length of gym High hurdle grapevine (karaoke) drill one length inchworm + scap push up + push up one length

Pull up performance: 3:00-4:00 work time ring rows lat activation drills- switch off reps with a partner https://www.youtube.com/watch?v=N49xkPKJu9U&feature=youtu.be

Primer: Abs 3 rounds 10 hollow rocks 10 v-ups 10 tuck ups 10 sec hollow hold Rest :60

WOD: 15:00 Chelsea EMOM 5 pull ups 10 push ups 15 squats *modify reps if not making the minute