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 @ 50

2 x 3 @ 60

3 x 2 @ 70

 

WOD: 

60 DUs

50 Wall balls 20/14, 10/9

40 Box jumps 24/20

30 Butterfly Sit ups

20 air squats

10 Toes to Bar

450m row (or 400m run only if all rowers are taken, OR you can wait for a rower)

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