STRENGTH/SKILL

Strict Pull Up; 10-12 min

Weighted Pull Up

F: Eccentric Pull Up 1 rep x5 seconds;

weighted

or Ring Row; max reps unbroken 1010 tempo

P: 1RM Weighted Pull Up

S: 1RM Weighted CtB Pull Up

WOD

"Threshold Pace Chipper"

For time: [15 min cap]

Run 800m

30x OHS

30x T2B

30x Burpee

F: 400m Run + KB Front Squat + Hanging Knee Raise + Burpee

P: 95/65#

S: 135/95#