A. Pull-up strength, EMOMx15:
Min 1-5: Max kipping pull-ups in 25 seconds (sub 1-3 negatives – these will be fairly fast obviously)
Min 6-10: Max barbell rows in 25 seconds
Min 11-15: 15-35 second active (shoulders engaged) hang.
B. 12 minute AMRAP of:
20 abmat sit-ups
16 Russian KB swings (70/44)
12 DB push presses (2 DBs)
8 goblet squats (same KB as the swings – these should be challenging).
Compare to Jan 16 2019.