Strength: Strict Pull ups by ability.
1) 0-1 Pull ups: 5 sets of ME partial ROM pull ups
2) 1-5 Pull ups: 5 sets of max reps
3) 5-10 Pull ups can be done: 7*2*95 %3RM; then one set of ME BW Pull ups
4)10+ Pull ups:
6*3*95% 5RM; then one set of ME BW Pull ups.

Skill: Kipping Pull ups

MetCon: For quality
12 min EMOM
1 BMU
2 C2B Pull ups
3 Pull ups

*Ask coach for scaling options

Olympic weightlifting:

1. 20 min find 1RM Cluster
2. TNG Snatch sets of 6 sets of max reps start at 60% add weight each set
3. TNG Push Press 5x5x60-70% (of C&J)
4. Front Squat 6x3x80%