The Ledger

Pre:
Practice Double Unders
Dynamic Warm-Up Drills
MWOD Shoulders
Bridge-Ups/Pass Throughs/Pull-Aparts
Warm-Up sets of Pull-Ups

WOD:
Weighted Pull-Ups Ladder 1-2-3-4-5.....until you can't complete req,d reps
use a heavy load across or if you can only do 3-6 Pull-Ups don't use weight
rest at least 2 min. in between sets
post total reps

Post:
Practice Handstands

Matt: 12 Reps @20kg each set (Using a ledge not a pull-up bar)