A. Skill:
5×5 @ 30X3 (3 seconds down, zero time in the hang, jump to top, hold chin over bar 3 seconds), rest 60-90s between sets.
 
B. MWOD:
Crossover Activation 90/90, 8 reps (2 sec hold at end range)
Crossover Activation Scaption, 8 reps (2 sec hold at end range)
 
C. WOD:
12 min AMRAP
5 Pull ups
10 KB swings (53/35)
200m run
RX+ = C2B
 
D. Post-WOD Recovery:
Crossover Recovery 90/90, 8 reps, 6 sec negative
Crossover Recovery Scaption, 8 reps, 6 sec negative