Skill: pull-up x3s
1. 30 sec active shoulder hold
2. Static hold (top) + negative (15sec+1)

Wod:
Assault bike 20/14 cals
Clean 225/155 x 3

Assault bike 20/14 cals
Clean 205/140 x 5

Assault bike 20/14 cals
Clean 185/125 x 7

Assault bike 20/14 cals
Clean 155/105 x 9

Buy out: 2s x ME PULL-UPS