Warm-up:
AMRAP 7:00
6 Horizontal Rows
6 Arch Rocks
6 Sots press/PVC OHS
*Use bar on rack or rings for horizontal rows
Skill:
Work on Kipping Pull-ups
Metcon:
For Time:
600m Run
75 Pull-ups
600m Run
50 Pull-ups
600m Run
25 Pull-ups
Competitors:
Hang Power Snatch + OHS
5×3 (1+1)
*Clean up the movements, add weight only if the reps were good, take video of the last set from the side so it can be analyzed later. Don’t go over 70%