To Be With You

You need help with Pullups.  Yes, you!  
Sunday morning Pullup/Muscle Up session this week at 9am with Dave.  Be there or stay anchored to the ground.

WOD

Strength:
Push Jerk
warmup with increasing loads (taking the bar from the rack) in sets of 2 or 3
6-6-6 @ 75% 1RM

Metcon:
4 minute Tabata interval alternating movements
1: Air Squat + Ring Dip
Rest 1 minute
2: KB Swing + L Sit Hold
Rest 1 minute
3: OH Walking Lunge + Double Unders