Skill:
3x10 - Strict pull ups w/ chin up grip / mixed grip / standard grip and proper position
3x15 - Scaled Strict Pull up
Strength:
3x5 - Tempo Press Review
Press 1 sec - Hold 1 sec @ top - Lower 5 sec - Pause 1 sec at bottom - Repeat
Push Press, working weight/training max @ 90%1RM
1x5@75%ww
1x3@85%ww
1x1+Amrap@95%ww
WOD:
4RFT:
15 Calorie Row
10 Strict Pull ups
5 Shoulder to Overhead