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SKILL

7 EMOM PULL UPS (7 Rounds for reps)

7 EMOM

PULL UPS

-Superman/HollowRock

-Kip pull up, get as high as you can

– Kipping Chin Over

-Kipping Chest to Bar

-Butterfly

Pick a number you can maintain for

7 rounds, Unbroken

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

FINISHER

20 Devil Presses for Time (Time)

20 Devil Presses for Time

RX- 35/20

RX+ 50/35

M1- 20/15

M2 – 15/10

XND TEST

EXTREME ENDURANCE TEST (4 Rounds for distance)

ROW

4 Intrervals of:

1 Min Max Meters

Rest 2 minutes.