Skill Work:
EMOM 10
Odd: 5 SLOW Pullup Negatives
Even: 5 SLOW Tripod Negatives
Metcon:
16 min AMRAP
10 Toes to Bar
10 Power Clean and Jerks 155/105lbs
50 Double Unders
Accessory Work:
1000m Ski Erg
3 SUPER powerful pulls every 100m, then chill effort
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Pauly VanderKelen
50 cal Echo Bike WU / DL up to 415#, then 5x5 @ 365#
Bench Press up to 280#, then 4x4 @ 235#, then 9 reps @ 195# / 4x25 Lying Leg Raises wearing ankle weights / Sauna!
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