-Skill/Strength-
L-sit Hold
6 sets
:10-15 second hold
Banded lat pull downs
2 second pause + 4 second negative
5-5-5-5-5
Single arm barbell rows
8-8-8-8-8
-WOD-
EMOTM 24
Minute 1 – 2 deadlifts
Minute 2 – 7 HSPU
Minute 3 – 1 legless rope climb or 2 reg
*deadlift weight goes up each round
