Skill: Strict pull ups/Hollows

8 min EMOM

ODD: 5 strict pull ups or 4 negatives are acceptable

EVEN: 12 Hollow Rocks - legs straight, arms by ears, core engaged

 

Strength: Back Squat

1 x 4 65%

2 x 3 75%

1 x 3 80%

1 x 2 85%

1 x 1 90%

 

WOD:

100 DUs

50 air squats

40 wall balls

30 Burpees

20 AKBs 53/35

10 Med ball sit ups

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