Skill Strict pull ups

5 min EMOM

5 strict pull ups per mins

Must come down to straight arms every rep.

No ring rows or bands, 

But partner, jumping or box pull ups, or 4 negatives are acceptable

 

Strength: OHS 

2-3 warm ups 

1 x 5 @ 55

2 x 3 @ 65

3 x 2 @ 75

 

WOD: 12 min Time cap 

3 rounds:

24 wall balls

16 Russian KB swings 53/35

8 power snatch 95/65

Then AMRAP: max Burpees in remaining time.

Score is number of Burpees. 

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