STRENGTH/SKILL
A. MU/Pull Up Drills
Alt EMOM 8 [each station x4]
A1. Pull Up Complex
F: Eccentric Pull Up x5 slow [jump up]
P: 3x Strict Pull Up + 3-5x CtB Pull Up
S: 3x False Grip Ring Pull Up + 2-5x Ring Muscle Up
A2. hollow Rock x15; all groups
WOD
B. "Nancy" [18 min cap]
5 Rounds for time
400m Run
15x OHS 95/65#
F: DB Front Squat —> Adjust run down as needed
P: As rx
S: Squat Snatch 95/65 or RX Nancy
