Bench Press: 3 x 3 (3 sec neg)

 

Weighted Pull-ups: 3 x 3 (3 sec pause over bar)

 

Then..

 

For Time:

 

400m Run

21 OHS, 95/63

3 Legless Rope Climbs

 

400m Run

15 OHS, 115/73

3 Legless Rope Climbs

 

400m Run

9 OHS, 135/83

3 legless rope climbs

 

 

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