Skill: Strict pull ups/DUs

8 min EMOM

ODD: 5 strict pull ups or 4 negatives are acceptable

EVEN: 25 DUs

 

Strength: Back Squat

1 x 5 55%

1 x 4 65%

2 x 3 75%

1 x 3 85%

1 x 2 90%

 

WOD: "Level 1"

3 RFT

15 Thrusters 95/65

12 Burpees 

 

Cash out: 600m row (no rest before cash out)

 

Score A: time to complete "Level 1"

Score B: time to complete "Level 1" and cash out

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