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

1 x 5 60%

2 x 4 70%

2 x 3 80%

1 x 1 90%

 

WOD: “Karen"

150 Wall Balls 20/14, 10’/9'

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