Warm Up

5 min Double Under Flights
10 Burpee Broad Jumps
10 Strict KTE


Strength: Negative Pullups
3 sets of 5 

Beg: on a 1-5 sec count
ADV: on a 5-10 sec count

90 sec rest between sets
If last week was succesful, add 1 more rep. NO BANDS
If unable to perform a negative, do a flexed arm hang or ring row negative.

12 min AMRAP
10 Box Jumps 24/20 in
10 Wall Balls 20/14
200m Run

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