Fitness

Skill
2 Sets of ME Bicep Curls!

Metcon
3 Sets of:
Sandbag Front Squat X 8
SA OH Press X 5ea

2 Sets of Reverse Sled Drag X 30M

Metcon
2 Sets of OH Yoke Carry X 30M
Hand over Hand Rope Pull X 2

Performance

Skill
15 Minutes of Strict Muscle Up Practice
-False Grip Chin Ups
-Pause Dips
-Ttransition Drill

Metcon
Establish a 2 RM SB Clean
1 Set of:

Sandbag Carry your Clean weight 200M

Yoke Carry X 30M

Metcon
10 Minute AMRAP:

SB Clean and Press X 3
followed by 20M Sandbag Carry

(if too heavy just clean SB)