STRENGTH/SKILL
A. 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 x3 sets]
P: 1RM Weighted Pull Up
S: 1RM Weighted CtB Pull Up
WOD
B. "15 Going on 30"
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#
