Skill: Strict pull ups

5 min EMOM

5 strict pull ups or 4 negatives per mins

-No ring rows or bands.

-May do partner or box pull ups

 

Strength: Front Squat- 12 mins

2 sets to warm up to 50%

1 x 5 @ 60%

3 x 3 @ 70%

3 x 2 @ 80%

 

WOD: set to clock to 14 min EMOM

1 min of Cleans @ 135/95

1 min of butterfly Sit ups

1 min rest - change weights during this time.

1 min of Cleans @ 155/105

1 min of Sit ups

1 min of rest - change weights

1 min of Cleans @ 175/115

1 min of Sit ups

1 min of rest - change weights

1 min of Cleans @ 155/105

1 min of Sit ups

1 min of rest - change weights

1 min of Cleans @ 135/95

1 min of sit ups

Score is total reps

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