STRENGTH/SKILL

A. Skill: 9 minEMOM For quality

A1. Pull Up complex; Strict + Kip

F: 3x Pull Up Eccentric + 3-5x Jumping or Banded Concentric

P: 2-3x Strict +AMRAP CtB Pull Up

S: 3x Strict CtB + 3x BMU + AMRAP CtB Pull Up

A2. HS Walk/OH Walk

F: 2KB OH Carry; 50-75' for quality

P/S: HS Walk: 50-75' or 30 seconds practice

A3. Front Rack DB Reverse Lunge

All groups, 6-8x each leg, alternating

WOD

B. 5 min Max Rep WB, every break = penalty

F: 5x Hanging Knee Raise penalty

P: 10x T2B penalty

S: 15x T2B penalty

score is total reps

C. All Groups, your choice.

DB/KB Squat --> 20 reps or BSq --> 10 reps

WOD Notes:

-Muscle Endurance & Strength Endurance under fatigue.

-Know where redline is, stay under it to limit fall off & maximize overall work output.

-Final Piece [C] is strength endurance - 20 rep Goblet Squat is very challenging for all groups, most likely 2-3 sets total