WOD 9/10

A. 9:00 EMOM
Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4  L-Sit  Chin-up or :30-:40 L-SIt Hold / Hang
Min 3 – 10 total Corner Wipers

B. Strict Press
x5 reps x3 sets  @ 50, 60, 70%
x3x3  @ 85-90% (choose the same wt for all 3 sets, no failed reps)
x10x1 @ 55-65%
Rest :90-2:00 between sets

C. E2O2
Back Squat x3x6 by feel
*Try to improve 3-5% from last week

then..

1 Set Max Reps  @ 5 RM,  20X1
*Strictly adhere to tempo, 2 down right back up, one breath at the top and right back down

Extra Credit / Cool Down
3 Rounds
10 Supermans
10/leg Back Plank w/ leg lifts

“Every accomplishment starts with the decision to try.” –Albert Einstein