Skill Strict pull ups/Medball sit ups

8 min EMOM

ODD: 5 strict pull ups or 4 negatives are acceptable

EVEN: 10 med ball sit ups

 

Strength: Bench Press

12 min (2)EMOM: 1 set every 2 mins.

1 x 6 50%

1 x 5 60%

2 x 3 75%

1 x 2 80%

1 x 1 90%

 

WOD: 10 mins time cap 

3 power clean 135/95

6 wall balls 20/14, 10'/9'

6 power clean

12 wall balls

9 power clean

18 wall balls = 54 reps

12 power clean

24 wall balls = 90

15 power clean

30 wall balls = 135

18 power clean

36 wall balls = 189

Power cleans go up by 3 reps per round

Wall balls go up by

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