:60 Challenge- TTB/scale to High knees. Toes must touch bar at same time between hands. Heels must break plane of pullup bar at the bottom. Scaled: Knees must break hip crease.
6x EMOM: 3 HSPU's Deficit or Strict or Eccentric lower. Use no more than 1 abmat on wall. For those who cannot get on wall or need more than 1 abmat, use boxes with eccentric lower.
12 Alt. DB Snatch 50/35
18 Box Jumps 24/20"
L2: 45/30 24/20"
L1: 35/25, 20/16"
B: 300m run, 8/12 reps, 25/15, 20/10