WOD
Strength (load)
Build up to a heavy set of 3 strict pull-ups.
Metcon (time)
In 25 minutes, as high of a cumulative time hanging from the pull-up bar as possible. Everytime you come off the bar you have to do 30 push-ups and cycle 30/20 calories on a C2 bike before you can continue.
Accessory:
4 Rounds of:
8-12 Snatch grip press behind the neck
8-12 Pendlay row
8-12 Ring dips
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