Skill:12 minutes of Practice
CTB pull-up
Or
12 min emom
5/3 CTB*
Focus on staying tight during the pull-ups, going unbroken if possible, and getting explosive hip drive.
*Every 4 minutes do a max unbroken set and then return to the 5/3 the following minute.
WOD: five 2 minute rounds
10 box jump overs 24/20
12 clapping push-ups
100 yard run
Max Thrusters 115/75
Rest 3 minutes