Fitness:

A.) EMOM – 10 min.

1st min – 3-5 strict pull-ups

2nd min – 30 sec HS hold

B.) 21-15-9

Deadlift (185/125)

Pull-ups

100 Single Unders after each round

Perform:

A.) EMOM – 10 min.

1st min – 3-5 strict pull-ups

2nd min – 30 sec HS hold

B.) 21-15-9

Deadlift (185/125)

Pull-ups

50 DU after each round

Compete:

A.) EMOM – 10 min.

1st min – 3-5 MU

2nd min – 30 sec of triple under practice

B.) 21-15-9

Deadlift (225/155)

C2B

100 DU after each round

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