Pre WOD

3 sets
20 Banded Lat Push Down
3-5 Kip Swings
2-4 Kipping Pull-Up w/:02 Pause at Top

-Rest As Needed b/t Sets-

Workout of the Day

4 Rounds For Time

Strict Pull-Ups
16 Alt. DB Hang Muscle Snatch (35/20)**
6 Pull-Ups
24 Sit-Ups
8 Chest to Bar Pull-Ups
48 Double Unders

*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.

*Option to use heavier DB.