Skill
Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up
WOD
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm 12/16kg
Stretching
1 set:
1:00 foam roll quads
1:00 couch stretch/side