Warmup lifts then 3 at 70%, 3 @80% and 3 PLUS at 90%
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NOT FOR TIME:
50 Strict pullups (consisting of half pullups and half chinups)
36 Negatives (consisting of half pullup negatives and half chinup negatives)
This is the scaled for those unable to do unnassisted pullups or chinups.
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WOD: 5 rounds of -- Parallette shoot through drills/ 100 meter sprints (50 meters out and 50 meters back)