Strength:
Strict Pullup
4 Sets at 70%, 3 Sets at 50%
Scale: 7 sets of 5- Banded\Negative
Strict HSPU
4 Sets at 70%, 3 Sets at 50%
Scale: 7 Sets of 5 Negative, 7 Sets of 8 from Box\Pike
Metcon:
For Time:
100 Thrusters 30/20
* Start every min with 3 Burpees
