-Skill/Strength-

 

L-sit Hold

 

6 sets

 

:10-15 second hold

 

Banded lat pull downs

 

2 second pause + 4 second negative

 

5-5-5-5-5

 

Single arm  barbell rows

8-8-8-8-8

 

 

-WOD-

 

 

EMOTM 24

 

Minute 1 - 2 deadlifts

Minute 2 - 7 HSPU

Minute 3 - 1 legless rope climb or 2 reg

 

*deadlift weight goes up each round