Warm Up
Rowling- You get 5 tries to row to a perfect 100m. No short pulls- all pulls need to be full extension. The rower must stop completely to get your score. Perform 2 burpees for every meter over or under the perfect 100!

Squat Mobility warm up- https://www.instagram.com/p/BsRGyUeH-po/

1. quadruped rock back x 10
2. quadruped knee extensions x 10
3. alternating single leg RDLs x 10 each side
4. hand assisted squats- hold on to the rig x 10
5. goblet squats- slow down, fast up tempo x 10
6. banded pull thrus x 10
7. seated box jumps x 10

Skill: front squats- tempo
3 second descend
3 second pause
1 second up
3 sets of 4 reps heavier then last time (1/11/19)

Primer for pull ups or bar muscle ups
Establishing the hollow position-

1. https://www.instagram.com/p/BnnY5gnBCQa/
  Use a band with both feet in it and while pushing against the bar, pull yourself into a hollow position.

2. https://www.instagram.com/p/BpvuKp-h50f/
Use a band with both feet in it and push away into the hollow and then pull up, getting chin over the bar
And on this video (2nd drill shown)- use a box under the rig. Hang in the active hang position. While pushing against the bar to the hollow, move your feet up the box. Hold the hollow, then return to active hang.

3. https://www.instagram.com/p/Boc8hJnhTsc/
Use a racked barbell with bands and perform the banded bar muscle up drill. Your only job is to keep your arms straight.

WOD- this is a heavier wod with small reps and high skill level
For Time
1 DB devil's press + 1 burpee pull up or burpee bar muscle up
2 DB devil's press + 2 burpee pull ups
3 DB devil's press + 3 burpee pull ups
4 DB devil's press + 4 burpee pull ups
5 DB devil's press + 5 burpee pull ups

* go a little bit heavier on the DBs since the reps of small
**go with seated pull ups from a racked barbell
*** devil's press is a burpee with hands on the DBs then you get up and swing the DBs between the legs and press then up overhead.