A) Strength: Weighted Pull ups 2, 2, 2, 2, 2 RX
Scaling Strict pull ups 3 x max
Options 3-5 negatives or partner assisted
strict w/ bands 3 x max
Rogue bars 3 x max
B) Bench Press bw for dudes/80% for girls 40 reps
Reverse wall walk w/ push up 40 reps
You may break up into any combo of reps/sets for bench and rev wall walks
For time
Cap: 25 min
Score: pull up wgt and time or rds + reps
Scaling Strict pull ups 3 x max
Options 3-5 negatives or partner assisted
strict w/ bands 3 x max
Rogue bars 3 x max
B) Bench Press bw for dudes/80% for girls 40 reps
Reverse wall walk w/ push up 40 reps
You may break up into any combo of reps/sets for bench and rev wall walks
For time
Cap: 25 min
Score: pull up wgt and time or rds + reps
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