Strength: EMOM 16 min.
min 1: 8-10 deficit push ups/ 8-10 push ups with perfect form
min 2: 4-8 strict pull ups (2-3 pull up negatives)
min 3: 8/8-10/10 weighted split squat
min 4: rest!
WOD: 20 minutes time cap.
3-4-5... reps
empty bar hang squat clean
dumbbell floor press
hanging l-sit raise
*20 double unders (40 single unders) after every round
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