MONDAY 1/23/17

Open Prep: (approximately 15 min) 3X3 Strict pull ups (use lightest band if needed)
3×5 Kipping pull ups
2×3 Chest to bar pull ups 5 minutes of rig work
(if you have chest to bar pull ups, practice bar muscle ups with or without band.)

15 Min AMRAP
3 Strict Deficits HSPU (45lb plate for guys, 25lb plate for women. No abmat)
6 Kipping Ring Dips
9 Chest to Bar Pull ups
12 Alternating Pistols
15 Box Jumps (30,24)