* Please do not arrive late to class, missing the warm up is a risk for injury and liability and also disrespectful to your coaches.

A.
1.Tabata x4
negative pull ups
2.Tabata x4
L-sit hold (hanging for grip strength)
3.Tabata x4
v-ups
4.tabata. x4
strict pull ups (weighted if you can)

B.
strength:
weighted front rack lunge
4×4 @ 75%

C.
WOD:
6 rounds
8 front rack lunge (115/75)
8 pull up (kipping)
8 toe2bar