Skill/Strength: 12 Minutes
-5 Negative Pull-Ups (Advanced do 3 weighted negatives)
*goal is a 4 to 6 second controlled descent
-30 seconds of DU Practice (advanced work on triples)
WOD: 13 min AMRAP
15 sec Handstand Hold
12 Front Rack Lunges (5R/L, 75/55 lbs)
9 Toes to Bar
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