Skill/Strength
4 RNFT:
14 Double KB Front Rack Lunge (total)
*Step Back
*Build to a challenging set
*After each set perform one of the following
Strict Pullup work:
A. 3-5 Weighted Pullups immediately into 0:30 AMRAP strict pullups
B. 3-5 Strict Pullups immediately into 10 Ring Rows AHAP
C. 8 Negative Pullups (2 second descent)
D. 8 Box Pullups as hard as possible
*16:00 Cap
WOD
10:00 AMRAP:
1, 2, 3… etc. up the ladder
Thrusters (95/65#)
TTB