WOD
"Forrest"
2 Sets For Time:
300/250m Row
15 Front Squats 95#/65#
75 Double Unders
15 Shoulder to Overhead 95#/65#
75 Double Unders
15 Thrusters 95#/65#
300/250m Row
-rest 5:00 between sets-

Accessory
Gymnastics: Strict Pull-ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs

Seated Banded Behind the Neck Pulldowns

Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs

Strict Pull Up
Seated Banded Behind the Neck Pulldowns

Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week]
Even Minute: 20 Seated Behind the Neck Pull Downs

Weighted Pull Ups
Seated Banded Behind the Neck Pulldowns