Strength
Strict Pullup
2-3 easy warm up sets, then 1 x Max Reps
If you cannot do strict pullups, or if you can only do a couple of reps, perform these with a band.
Perform these with a FULL STOP at the bottom of each rep, no rebounding!
WOD
AMRAP 22:
400m Run
5/3 Bar Muscle-Ups
10 Box Jump Overs, 24"/20"
10 Single Arm Devil Press, 50#/35#, alternating
1:00 Rest