Fitness

Metcon
A. 3 Sets of:

6 Paused BB Front Squats

Metcon
B. 3 Sets of:

6 Paused BB Bench Press

Metcon
C. 3 Sets of:

C1. 6/6 DB(no KB) Tripod Row
C2. 20/20m Waiters Walk L/R(or OA Front Rack walk)

Metcon
D. AMRAP 5:

Burpee Pull-Ups

Performance

Metcon
A. 3 Sets of:

6 Paused Backsquats

Metcon
B. 3 Sets of:

15m Yoke Carry AHAF

Metcon
C. 5 Rounds for time of:

100m Run
5 Pull-Ups
3 C2B Pull-Ups
1 Bar Muscle-Up

Time Cap: 15:00min