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#