Val’s first strict pull-up! A sweet sweet PR!!

Warm-up
15′ Alternating Minutes
10 Ring Dips
15 Wall-balls
20″ L-sit

Strength
20 Rep Squats
1x 20 increasing 5-10lbs from last week

Metabolic Conditioning
Competitive
10-9-8-7-6-5-4-3-2-1
P. Jerk (155/115)
*30 Double-unders between rounds

Intermediate
10-9-8-7-6-5-4-3-2-1
P. Jerk (115/75)
*20 Double-unders between rounds

Intro
10-9-8-7-6-5-4-3-2-1
P. Jerk
*30 Single-unders between rounds