2025-06-16 WoD

WARM
400m run
2x
{
5 front squat 45#
90-90's
2 spiderman
banded lat pulldowns
banded Y's
20s mixed grip bar hang
}
Squatclean drills

MAIN

A. 15 min EMOM
{
Min 1: 1 kipping pullup, 1 slow negative pullup, 3 strict pullup
Min 2: 1 HangSquatClean, 1 FrontSquat, 1 HangSquatClean
Min 3: Rest, add weight
}
75, 95, 115, 135, 155

B. 12 min AMRAP
{
3 Block Run buy-in (2:15)
1* HangSquatClean 135# (Rx+, Rx was 95#)
5 strict pullup (Rx+, Rx was 7 kipping)
}
* add one rep every round
6 rounds + 2 rep (30 strict pullup, and 23 HangSquatClean