Skill: Strict pull ups

5 min EMOM

5 strict pull ups per mins

-No ring rows or bands, 

But partner pull ups, box pull ups, jumping pull ups or 4 negatives are good.

 

Strength: Push Press

1-2 warm up sets, work up to 60%

1 x 5 @ 65%

2 x 3 @ 75%

3 x 2 @ 85%

 

WOD A: 5 to min time cap

21-15-9

Straight leg sit ups

Dead Lift 185/125

 

Scale 1: 155/105

Scale 2: 135/95

Scale 3: 115/75

 

*score is total reps or time to complete.

rest 3 mins

WOD B:

600m run/row

Must Rest 1 min

600m row/run

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