STRENGTH:
6X1 FRONT SQUAT

WOD:
1,2,3,4,5,6,7,8,9,10
RING ROWS
HAND RELEASE PUSHUPS
LOW CARRY LUNGES 53/35

AFTERMATH:
15 STRICT PULLUPS FOR STRENGTH (ADD WEIGHT IF YOU CAN)
OR
30 KIPPING PULLUPS (FOR THOSE WHO NEED TO KEEP PRACTICING OR BEGIN PRACTICING)
MODIFY AMOUNT OF REPS AS NEEDED