Warm-Up:
Accumulate 5-15 reps of the pull-up related movements.  
Round 1-2: :30 Row (easy pace) – :30 Ring Rows – 10 Empty Barbell Deadlifts  
Round 2-3: :30 Row (moderate pace) – :30 Jumping Pull-ups – 10 Barbell Push Press  
Round 3-4: :30 Row (target pace) – :30 Kip Swings – :30 Alternating Rack Position Elbow Stretch. 

Pull-up:
Athletes have 3 sets of 5 reps of whatever version they want to use in the workout.

Workout of the Day:
RX:
For Time:
Row 1,000m
50 Thrusters (45/35#)
30 Pull-Ups

Level 2:
For Time:
Row 1,000m
50 Thrusters (45/35#)
30 Pull-Ups

Level 1:
For Time:
Row 800m
30 Thrusters (25/15#)
30 Jumping Pull-ups

Accessory:
AMRAP 7:
Weighted Chin-up or Strict Chin-ups*
*Every break perform 10 hand release push-ups.

Stretching:
Squat Therapy

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