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