Strength

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Weighted Pull-Up

Work up to a strong effort weighted pull-up.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

5 Rounds for Time
9 Power Cleans 135/95lbs
7 Front Squat 135/95lbs
5 Push Press 135/95lbs

Workout notes: 5 rounds for time of a barbell complex that might seem fairly low rep but can be pretty tough! The limiting factor for most folks will be either the front squat or the push-press so scale your load based on that.