Strength/Skill:

Pull-up Training Week 1:
4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.
Rx+: Perform 5 Rounds with 60s rest between rounds.

Metcon:

Tabata: :20 work/:10 rest 4 intervals each station:

Assault Bike

Medball Clean & Press (20,14)

Rower

KB Deadlift (24/16)

Russian Twists (20/14)

10:00 total

Extra Credit:

Elbow out Tricep Extensions: 3 x 20. Rest 60s