Skill Strict pull ups/L-Sits

9 min EMOM

ODD: 5 strict pull ups or 4 negatives are acceptable

RX+ Weighted pull ups

EVEN: 10 sec L-sit, 10 sec rest, 10 sec L-sit

 

Strength: Push Jerks

1 x 6 50%

1 x 5 60%

1 x 5 65%

2 x 4 70%

1 x 4 75%

 

WOD: set to 11 min EMOM  clock setting

3 rounds

1 min: calorie row 

1 min: power cleans and jerks 135/95

1 min: DUs

Rest 1 mins between rounds

Score is total reps for all three rounds

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