Strict Pullups
3 attempts of max rep strict pullups.
2 minute rest between attempts
*Once you come off the bar that attempt is over
Metcon
12 Min EMOM/AMRAP-Reps
Min 1: 30 sec unbroken plank
Min 2: 30 sec unbroken hollow body hold
Min 3: Max rep hand release pushups
Min 4: Rest
Any rolling or “worming up” on the pushups = No rep.
*Score = total number of pushups
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