WOD 7/15

A.20:00 EMOM
Min 1 – 10 Single Arm Press / arm @ 8 RM
Min 2 – 50 M Waiters Walk Right Arm
Min 3 – 50 M Waiters Walk Left Arm
Min 4 – :30 Nose to Wall HS Hold
Min 5 – :30 Pull-up Bar Hang

B. 3 Rounds for Quality
12 Strict Pull-ups
12 Deadlifts @ 225 / 135
8 Lateral Step-ups / leg
8 Ring Push-ups  

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