Strength
OTM x 6
Expert - 3 bar muscle ups
Advanced - 3-5 strict pull-ups
Intermediate - 1-3 strict pull-ups
Beginner - 3 jumping pull-ups + negative (3-5 second tempo into full extension)
Conditioning - “One More Time”
Row 1000/750m
50 wall-balls
25 pull-ups
Rest 10:00
Row 1000/750m
50 wall-balls
25 pull-ups
We will be running two heats if needed. Aim to finish each triplet in roughly 8-10 minutes. Scale accordingly.