Strength
EMOMx8
Even: strict pull up 4-6 reps 3.1.x.3
Odd: deficit push up 8-12 3.1.x.3 (45 lb plates)
Metcon
For time
50 toes to bar
40 pull ups
30 squat clean 115/80
Accessory
3x
30 second tuck sit
30 second handstand hold (heels on the wall only)
EMOMx8
Even: strict pull up 4-6 reps 3.1.x.3
Odd: deficit push up 8-12 3.1.x.3 (45 lb plates)
For time
50 toes to bar
40 pull ups
30 squat clean 115/80
3x
30 second tuck sit
30 second handstand hold (heels on the wall only)