EMOM 2 minutes for 20 minutes
- 3 x Weighted Pullups @ 20kg
- Rest 20 seconds
- 5 x Deficit Split Squats @ 28kg (front and rear foot elevated)
Then 4 rounds of
- 5 x Straight Arm Pullups
Then AMRAP in 8 minutes
- 5 x Hang Squat Clean @ 95lbs
- 250m Row
Results: Metcon 5 rounds and 5 Cleans plus 230m Row.