Skill: strict Pull ups

5 min EMOM 

4-5 strict pull ups per mins

RX: weighted 

 

Strength: Front squat 12 mins

1x4@65

2x3@75

2x2@85

1x5@65

 

WOD: 

Buy in: 30 sec handstand hold

5 RFT

3 Power snatch 135/95 (70-75% snatch)

6 pull ups

12 box jumps 24/20

Cash out: 400m run

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