Extended Warm Up:
Performance: Kip practice and / or muscle up practice (pulls & dips)
Fitness: Work on ring row / dumbbell row / inverted barbell row / pull up eccentrics / pull ups to build up to a strict pull up.
Workout Of The Day:
21-15-9 reps of Dumbbell Man Makers with 400m runs in between
18-12-6 reps of;
400m runs in between