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: Strict Press

2-3 warm up to 50%

1 x 5 @ 55%

2 x 4 @ 65%

3 x 3 @ 75%

 

WOD

3 RFT:

15 Med ball sit ups

15 Toes to Bar

15 Power snatches 75/55

Cash out: 40 DUs

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