WU: 500m run or row
6 min of shoulder mobility bands from rig

3 rnds :30s HS Holds then 5 Empty BB SP

Skill GHD
GHD Situp and Strict Situp.

Prep for Pullups
5 Slow Negative Lowers
5 Strict Situps
5 Strict Pullups
5 Strict Situps
3 Weighted Pullups
5 GHD Situps or wgt strict

WOD nft
Weighted Pullups 3-3-3-3-3
GHD/WGT Situps 15-15-15-15-15