Strength
1a. 4 x 8-10 Strict pull-ups (Scale options: 4 pull-up negatives or 8-10 ring rows)
-rest 30 seconds-
1b. 4 x 30 second hollow hold
-rest 30 seconds-

WOD
4 Rounds
Row 18/15 cals
18 KB snatches 55/35#
15 Box jumps 24/20"

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