Skill: Strict Pull Up/Straight Leg Sit ups

8 EMOM:

Odd: 5 strict pull ups/4 negatives

Even: 12 Straight Leg Sit Ups

 

Strength: Over Head Squat 15 mins

Find 1RM

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

 

WOD: 10 min Time cap

2 mins of Wall Balls 20/14

2 mins of Cleans 145/105

2 mins of med ball sit ups

2 mins of dead lifts 145/105

2 mins of Burpees

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