Part A: Pull Up progression -
5 min EMOM of 7 pull ups
Rx - strict
Part B:
16 MIN AMRAP
10 OHS lunge steps
15 push ups
45 DU
Part A: Pull Up progression -
5 min EMOM of 7 pull ups
Rx - strict
Part B:
16 MIN AMRAP
10 OHS lunge steps
15 push ups
45 DU
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs