Skill/Strength
5 Rounds for Quality, NFT:
10-8-6-4-2
Pause Bench Press
*2 second pause at bottom
*Build in weight each round
*Perform one of the following after each set of Bench Press:
A. 7-12 Box Pullups
B. 6-10 Negative Pullups (2 second descent min.)
C. 5-8 Strict Pullups (do not need to be UB)
D. 4-6 L-Sit Pullups (knees bent ok)
WOD
For Time:
21-15-9
Burpees to 6″ Target
Toes To Bar
*8:00 Cap