WARM UP:
Foam Roll / Lacrosse Work
800 Meter Row
15 Thrusters with bar
15 Sit Ups
2 Rds

SKILL WORK:
7 Muscle Ups
7 Handstand Push Ups

WOD:
30 Second Max Floor Press
1 Min Rest
30 Second Max Pull Ups
1 Minute Rest
5 Rds (total reps)

RX = 1/2 Body Weight on floor press
PHA = LYNN