Fundamentals:
1) Teach Pull-Up Progressions
2) 3 Rounds NFT of:

  • Pull-Ups x 8
  • MB Slams x 10

3) Complete Each Row AFAP:

  • 1000m Row
  • 8 minute rest
  • 500m Row
  • 4 minute rest
  • 500m Row

4) Yoga
Fitness:
1) Front Squat: 3-2-1 @30X1 Tempo
2) 12:00 to find Tough 1 rep Thruster
3) In 4-5 sets build to Tough 1 rep Weighted Pull-Up
4) Skill Work Your Choice for Remainder of Class