Fitness

Skill
Lat+Tricep Openers X 5ea

Metcon
A. 15 Minutes
ECC LM BO Row X 8ea
ECC SB Squats X 8
MB Stir the Pot X 8ea


Metcon
B. Hand Over Hand Rope Pulls X 3 sets
Skipping X 100 X 3 sets

Performance

Skill
2 Rounds
Lat+Tricep Openers X 5ea

5 Strict Dips


Metcon
A. 15 Minutes
ECC LM BO Rows X 8ea
1 DB Goblet Step Ups X 8ea
ECC Dips X 8


Metcon
B. Hand over Hand Rope Pulls X 3 sets + 4 Km Bike/Rower AFAP