Strength:-
5 rounds alternating between
Strict pull ups 4-8*
* add weight if 5 is easy or make strict C2B
Strict HSPU 4-8**
** Add deficit
3×12 Pistols
Lily’s Birthday WOD (Team of 3)
12 min AMRAP
Row 30 cal
Round 1 – Pull ups
Round 2 – Power Cleans 60/40kg
Round 3 – Medball setups 9/6kg
*1 team member rows 30 cals whilst the other 2 work for max reps in the time it takes to row 30 cals.
**Rowers must rotate
***Score – cals rowed + reps