CrossFit:
A. Strict pullup/ kipping pullup skill development
1. scap pulls x 5
2. strict pullups x 5- increasing height of pull on each rep
3. beat swing- hollow/arch x 10
4. kip + chin over bar hold + push away x 5
5. linking reps x 3-5
B. Alt EMOM x 10 min
*max reps for quality- work for less assistance if possible
odd: pullups
even: assault bike cals
QuickFit:
AMRAP 8 min:
15/10 calories of assault bike
30 russian KB swings
