Skill: Strict pull ups

5 min EMOM

5 strict pull ups per mins

 

No ring rows or bands, 

Partner, jumping or box pull ups, or 4 negatives are acceptable

 

Strength: Back Squat

1 x 5 60%

2 x 3 70%

3 x 2 80%

2 x 1 90%

 

WOD A: For time 

6 mins Time Cap

300m Row - 5 Burpees

200m Row - 10 Burpees

100m Row - 15 Burpees

(100m = 1 rep, 36 total reps)

 

Rest 3 mins

 

WOD B: 6 mins Time Cap

21-15-9

Straight Leg Sit Up

Russian Kettlebells Swings 53/35

Goblet Squats 53/35

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