A. Skill:
Eccentric Pull-Up Work – 5 x 5 @ tempo of 33X1 (3 seconds down, zero time in the bottom hang, jump to top, hold chin over bar 3 seconds)
 
B. MWOD:
Banded lat stretch
3 x 30 sec ea
 
C. WOD:
Health:
40 Box Jumps (24/20)
30 KB Swings (53/35 lbs)
20 HRPU
10 Power Cleans @ 50% FS 1RM
 
Fitness:
40 Box Jumps (30/24)
30 KB Swings (70/53 lbs)
20 HRPU
10 Power Cleans @ 50% FS 1RM
 
D. Post-WOD Recovery:
Quad Smash with barbell