Warm Up:
old man
Super D
Banded pull aparts
Strength:
Kip Only :10/:30 x3
Kipping Pull Ups :10/:30 x3
“Rooster”
5 Strict Pull ups
10 Push Ups
15 ASQ
10min AMRAP
Post WOD: Upper Body Finisher #1 x4
Extras:
2:00 HS Hold
4×10 Banded KB Press
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