A. Back Squat - 10.9.8; increasing weight
B. EMOM x 10 min
Even- 3 negative pull ups
Odd - 30 sec hollow hold
+
3 Rounds for Time
30 wall ball (20/14)
25 cal Row
20 Knees to elbows
Performance
A. Back Squat x 8 - 10 reps x 3 sets @ 70%
B. EMOM x 10 min
Even - 1 heavy weighted pull up + 2 - 3 strict pull ups
Odd - 30 sec hollow hold
+
3 Rounds For Time
30 wall balls (20/14)
30 lateral box jump overs (24/20)
30 TTB
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