Skill: 6 min EMOM

Odd: 4 strict pull ups, 5 push ups

Even: 15 sec hollow hold, 10 sec rest, 10 Hollow hold

 

Strength: Bench Press 12 mins

1x5 55%

2x4 65%

2x3 75%

1x2 85%

 

WOD: 10 min AMRAP

3 Ring MUs (3 pull ups/3 dips = 3 reps)

6 Power Snatches 95/65

9 box jumps 30/24

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