Pre WOD

 

Every  minute on the minute for 10 minutes

Even: 1 strict pullup every 10 seconds (:10/:20/:30/:40/:50) (start from hanging position at :00, do not come off bar until :60)

Odd: rest

Workout of the Day

Every minute on the minute for 20 minutes

Even: 1-3-5-7-9 thrusters (#135/#95)

Odd: 6-9-12-15-18 deadlifts

After completing set of 9/18, reset back to 1/6 at minute 11 and complete ladder again