MOB: Full body
WU: 3 pull-ups. 4 evil wheels. 400m run.
S: EMOM for 8:00: Max Strict Pullups in :20/:40 rest
Option 1: Sub of choice
C: AMRAP in 25:00 of:
10 evil wheels 95/65
400m run
Option 1: :30 plank hold
Option 2: :30 plank hold. 200m runs or 500m rows.
Advanced: Any style of pull-up or muscle up (don’t press out on the muscle ups, just work on the turnovers)
Endurance: None