Skill/strength work:
5x4 chin ups (weighted if possible)
5x20" L-sit hold between KBs or boxes (light: knees up hold)

Metcons:
6' AMRAP

10 pushups
10 medball cleans 6/9kg

2'rest

4 RFT (7'TC)
10 pistols
10 CTB pullups

by Beau

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