8-12 Kipping Pull-Ups or Butterfly Pull-Ups
Comp: Chest to Bar
L2: Banded Strict Pull-Ups
L1: Toenail Spot Pull-Ups
Strength Biased: 5-8 Strict Pull-Ups
“Zull”
14:00 AMRAP
5/5 Renegade Rows 50/35
10 Alternating DB Snatch
10/10 Single Arm DB Overhead Step Ups on a 35# Plate
20 Abmat Sit Ups
10:00 EMOM
1 Power Snatch
Start at 70% and work up to a heavy single for the day
—
Partner Wod
30-20-10
Snatch 135/95
50 Cal Echo Bike after each set
*1 Person working at a time
“Sam Said Run”
3 Rounds
32 Wall Balls 20/14
32 American KB Swings 53/35
10-20-30-40-50m Suicide Run
Deadlift
2-2-2-2-2
Cash Out:
3 Sets of 10 Weighted Good Mornings at 20% of 2 Rep
