Strength
EMOM x 10, alternating
Odd minutes: 3 front squats at 70-75% of recent 1RM
Even minutes: 3 weighted strict pull ups (can build or stay at same weight)**
**Scaling options:
3-5 unweighted strict pull ups
15-20 second flexed arm hang
6 negatives
Conditioning
Buy In: 500m row or ski
20-30-40
Hang dumbbell snatches (alt) (50/35#)
Wall balls (20/14#)
Cash Out: 500m row or ski**
**Choose different ergs for buy in and cash out