Friday

Strength

A. Weighted Strict Pull Up
In 12 Mins, find today's 1RM

F: Eccentric Pull Up 1 rep @50X1 weighted or Ring Row; max reps unbroken 1010 tempo
P: 1RM Weighted Pull Up
S: 1RM Weighted CtB Pull Up

Conditioning

B. For time: 15 Min Time Cap
-800m Run
-30x Overhead Squat
-30x Toes to Bar
-30x Burpees

F: 400m Run + KB Front Squat + Hanging Knee Raise + Burpee
P: 95/65#
S: 135/95#