Skill:
3x AMRAP strict pull ups
*** if you can do 3-4 strict non assisted KEEP IT UP
*** if you can do 7 or more add light weight
*** if you use a band there is NO kip, if the band your using allows you to get 7 or more, drop to a smaller band!
Strength:
Back squats
5-5-5-5-5
Metcon:
3x
40 push press 30/20kg
30 air squats
20 ring dips
10 double unders
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