Skill: For QUALITY
Pick one of the following
20 Strict Pull Ups
30 Banded Pull Ups
40 Ring Rows
*Complete 4 sets of max Hollow Hold before/during/after your sets
WOD: 9 min AMRAP
40 Jump Ropes
20 Wall Balls 14/10
10 Deadlifts 95/65
Score is pass/no pass and rounds plus reps
Pick one of the following
20 Strict Pull Ups
30 Banded Pull Ups
40 Ring Rows
*Complete 4 sets of max Hollow Hold before/during/after your sets
WOD: 9 min AMRAP
40 Jump Ropes
20 Wall Balls 14/10
10 Deadlifts 95/65
Score is pass/no pass and rounds plus reps
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