July 12, 2017

A. Warm Up
2 laps around the building
3 Rounds:
10 Kettlebell Swings
10 Slow Air Squats
10 Kip Swings
5 slow Scap Pulls
5 Inchworms
5 Burpees

2 laps around the building
Scoring: Not Scored

B. 10 minute EMOM of Strict Pull-Ups
Every 1 minute for 10 minutes (10 rounds):
Every minute perform as many reps as possible in 30 seconds; rest 30 seconds.

1. Max Strict Pull-Ups

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C. 20 minute EMOM of Deadlifts, Toes to Bars, Farmers Walks, and AbMat Sit-Ups
Every 1 minute for 20 minutes (5 rounds):
Minute 1

1. 12 Deadlifts @ 155/105 lbs

Minute 2

1. 10 Toes to Bars

Minute 3

1. Farmers Walk 50 meters @ 24/16 kg

Minute 4

1. 20 AbMat Sit-Ups