Strength:
3x max effort pull ups
or
Pull-ups Progressions
WOD:
1 -10 Ring rows
20-2 KB Swings (24K/16k)
**Perform 5 Box Step Overs (24”/20”) between every movement.
1 Ring Row
5 box step overs
20 KB swings
5 Box Step overs
2 Ring Rows
5 Box Step Overs
18 KB Swings
5 box step overs
3 Ring Rows
5 box step overs
16 KB Swings
5 Box Step Overs
…
10 Ring Rows
5 Box Step Overs
2 KB Swings
_______________________
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