Warmup: start this at 10:00
4 rounds
5 OHS @3311 up to WOW
:10 flexed arm hang

CrossFit Workout: start this at 20:00
15:00 AMRAP
2 OHS 95/65
1 strict pullups
4
2
6
3
etc

rx+ strict chest to bar

Accessory Work: start this at 40:00
4 sets of:
10 db seated cuban press
50 banded pullaparts

Cooldown
1:00 banded heart opener
1:00 banded bully stretch/side

Coach’s note
This one will be more of a grind than anything else. Your heart rate should stay fairly consistent here. You may use any grip for the pullups. If you don’t have strict pullups, a band is a good option today. The OHS weight should be a weight you can stay unbroken through the round of 10 with at least. I think the best score will be round of 24 today. Most of us should be shooting for round of 20.

Conditioning
8 rounds of:
2:00 on
2:00 off
you pick the machine/activity