Skill Strict pull ups

4 min EMOM

5 strict pull ups per mins

Must come down to straight arms every rep.

No ring rows or bands, partner or box pull ups, or 4 negatives

 

Strength: Front Squat

2-3 warm up to 65%

1 x 5 @ 75%

3 x 2 @ 85%

2 x 1 @ 95%

 

WOD: 

21-15-9

Lateral Burpees over the bar

Hang Power Cleans 95/65

OHS 95/65

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