Pre WOD:
E90sec for 12 min (4 sets)
1, 5+ Strict Weighted Pronated Pull Up
2, 5+ Deficit Strict HSPU
Do 5 reps every set and then on last set do max rep.
Use a weight where you think you will be able to do 7-8 reps the last set
* Increase weight/Deficit from 4 weeks ago
WOD:
A, Optional Strength:
Front Squat
3 sets *8 reps
70%/ Adjust to RIR 2
B, Kriger League 24.1
Post WOD:
3 sets*12 Bent Over Barbell Row (RIR 2)
3 set*Front Lever Progression:
Level 3: Tucked Front Lever
Level 1-2: Banded Lat Pulldown
