Warm up
5min amrap: 15 air squats, 10 scap push ups, 5 scap pull ups
Strength
E3mom X 15mins:
Overhead squat X 5reps with 2 sec pause at the bottom
+
Pull up Program
0 pull ups 3 X slow lowering pull ups with 1/4 hang at bottom.
1-5 pull ups max pull ups + 2 X negative pull ups.
5+ pull ups alt sets between 5 pull ups/5 negative pull ups
WOD
100 wb for time
rest 2mins
50 burpees for time.
Both scored separate
