Strength
3 x 3 cluster (50%)
3 x 2 cluster (70%)
2 x 1 cluster (90%)
1 x 1 cluster (100%)
Practice 10 minutes
butterfly pull ups
WOD
Every 90 seconds x 10 rounds
5 thruster
5 box jump
in the remaining time max reps pull ups
Rest 30 seconds between rounds
The score is number of all pull ups
(work with 70% of 1RM cluster )
Rest 5 minutes, then
4 rounds of:
15 hollow rocks
20 seconds L-sit hold
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