Skill: Pull ups

5 Min EMOM

Odd: 4 Strict Pull ups (or 4 Negatives)

Even: 5 Kipping Pull ups (or practice open/close hollow position)

 

Strength: Front Squat

1x5@70%

2x3@80%

2x1@90%

1x10@50%

 

WOD: 8 min Time Cap

5 rounds of:

5 power power snatch 95/65 (60% clean)

10 Box Jumps 24/20

(note time after 5 rounds for tie breaker)

 

Then AMRAP of Wall Balls 20/14, 10/9

Score = number of Wall Balls in remaining time

 

4 min rest

 

cash out: 2 min wall sit

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