Strength
Strict Pullup
2-3 easy warm up sets, then 3 tough but technical sets, leaving about 2 reps in the tank each time.
If you scaled last week's max rep test, use the same scaling today.
Perform these with a FULL STOP at the bottom of each rep, no rebounding!
WOD
30-20-10 For Time:
Pullup
Butterfly Sit-Up
Squat Jumps
Run 400 meters after each round.
TIMECAP: 20:00