Strength
1a.
4 x 5-8 Strict pull-ups or 4 pull-up negatives
-rest 30 seconds-
1b. 4 x 10 Barbell bent over rows
-rest 30 seconds-

WOD
30-20-10-20-30
Goblet squats 55/35#
Sit-ups

*In between each round :2 Rope climbs.
End workout on sit-ups

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