All or Nothing

Skill: 8-min EMOM 

*Strict Pull-ups

Strength: Back Squat–> Wendler wk 1 

5 reps @ 65%

5 reps @ 75%

5 or more reps @ 85%

Metcon: 6 Rounds for Time-

3 Shoulder to over head

6 bar over burpees

18 Wall Balls

:30s rest b/w rounds 

L1: 155/105, BFB, 30/20

L2: 135/95, BOB, 20/14

L3: 115/85, BOB. 14/12

L4: DB S2OH, Reg Burp, 12/10