CrossFit Lykos – CrossFit GPP
Row/Dynamics (No Measure)
Overhead or Front Rack
Kipping/Butterfly Pull up practice
Weighted Pull-ups (Establish a heaviest 5 rep)
Or work 5 sets of a pulling progression
Metcon (AMRAP – Reps)
AMRAP – 10
20x Wall Balls 30/20
10x Strict Pull up
Scale with strict banded pull up or ring row.
Rest as needed, then strength work.