Weighted Pull Ups
BW for max reps, followed by:
5-5-3-3-1-1
WOD
Row 1000M
Followed by 2 RDS:
6 HSPU / 12 Push Ups
12 Goblet Squats
18 Wall Balls
For your two rounds choose movements and weights that will allow you to go unbroken and meet the movement standards.
Train Hard Train Smart
Scale (up/down) as needed.
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