WOD:
A. Back Squat (pause for 3 seconds):
5 rounds x 3 reps
*beginning around 50-60% of 1 rm and increasing by feel each round. (rest 2-3 min between each work set)
B. Kipping pullup skill: 1 & 2.
https://gymnasticswod.com/content/kipping-pull-progression
https://gymnasticswod.com/content/blocking-movement-quality-pull-ups
Extra Credit:
OTM x 10:
Odd min: 10 russian swings (53,70),
even min: 10 GHD sit-ups
