Strength
1a. 4x8-10 Strict pull-ups (add weight if possible. Scaled options are: pull-up negative or ring rows)
-rest 30 seconds-
1b. 4x 30 second hollow hold
-rest 30 seconds-

WOD
5 Rounds
Row 18/15 Cals
10 Front squats 135/95#
10 Push-ups

*Rx+ = 5 HSPU instead of push-ups

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