Skill: Strict Pull Ups/Hollow Hold

4 min EMOM

Odd: 5 PU's, RX: weighted

Even: 25 sec hollow hold 

 

rest 2 mins

 

Then: Max unbroken Pull ups (without letting go of the bar)

(Or barbell rows without a break at the hips - and feet can not move)

2 min time cap

 

Strength: Back Squat 1 RM

15 mins to find 1 RM.

3-2-2-1-1-1-1...

 

WOD: 10 min AMRAP

AKB/Box Jump Ladder

3 AKBs 70/53

3 box jumps 24/20

6, 6

9, 9

12, 12

Increase by 3 reps per movement until time is up 

 

Rep guide:

9’s = 36

12’s = 60

15’s = 90

18’s = 126

21’s = 168

24’s = 216

Comment