burnin it down

23
May

burnin it down

Skill: Kipping Pullups

Strength: 4 sets Increasing to a Tough Weight for:
8 Alt. Back Rack Lunge + 5 Backsquats

Rest 2:00 B/w Sets

Metcon: (4); (3)-min EMOMS with NO rest b/w EMOMs 
(3)-min EMOM
100m Run (+) 3 D-Ball OTS 
(3)-min EMOM
5 Deadlifts (+) 5 Pull-ups
(3)-min EMOM
100m Run (+) 3 D-Ball OTS 
(3)-min EMOM
5 Deadlifts (+) 5 pull-ups

L1: 315/225, 150/100, CTB
L2: 255/175, 120/80, Pull-ups
L3: 155/105, 80/60, Jumping Pull-ups
L4: DBL KB DL (Heavy). 60/45, Ring Rows

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