Skill: Strict pull ups/Hollows

8 min EMOM

ODD: 5 strict pull ups or 4 negatives are acceptable

EVEN: 12 hollows

 

Strength: Front Squat

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

1 x 5 55%

1 x 4 65%

2 x 3 75%

1 x 2 85%

1 x 1 95%

 

WOD: 

21-15-9

Power snatch 95/65 

Burpees 

Cash out: 45 sit ups

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