Skill:
RX: Weighted Strict Pull up / Strict Pull up
4x5 @ a challenging weight
SCALED: 4x5 - seated pull up w/elevated feet + weight
Strength:
Back Squat
**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
5x5@75%ww
WOD:
On a 15 min Clock:
1 Round "Barbara"
20 Pull-ups
30 Push-ups
40 Plate Sit-ups
50 Air Squats
**REST 2 min then: AMRAP in any remaining time of "Barbara"
20 Pull-ups
30 Push-ups
40 Plate Sit-ups
50 Air Squats