Let’s start the day with some strict pulling work and also get our engines revved up for the work ahead. This met-con will test your skill in climbing the rope since your pulling strength will be greatly reduced.

EMOM x 8
A. Strict Pull-up work
6-10 reps
1-5 reps
Negatives
Ring Rows

B. Row 150M

Conditioning

3 Rounds for Time

20 Dead lifts (135/95)
6 Muscle ups
20 Box Jumps (24/20)
4 Rope Climbs