Strength: Tempo Pull Ups
Weighed/ BW/ Banded.
Chin must clear the bar for at least 3 seconds.
WOD: AMRAP 15
4 Strict Pull Ups
8 Hang Power Cleans 60/40
16 V Sits
Cash Out: Banded Lat Pull Downs
Choose a band that allows perfect form for all 100 reps