Warm Up: 3 Rounds Of:

15 Banded Good Mornings

10 Single Arm KB DL each side

5 Negative Pull Ups (5 seconds on the way down)

Strength: A. 8 minutes to establish a 1RM Pull Up

Rest 2 Minutes then:

B. 3 sets of ME @70% of A.

Beginners: Pull Up Progression.

WOD: In Pairs, For time:

90 Cal Row

80 Partner Deadlifts @100/70kg

70 Alternating DB Snatch @30/20kg

*I Go You Go – one person working at a time, except for the DL.

Time Cap: 17 minutes.