Fitness

Metcon
A. 3 Sets of:

A1. 5 SB (Deficit) Stiff Leg DL
A2. Reverse Sled Drag

Metcon
B. EMOM 6:

Even: :20s Chin-over-bar Hold
Odd: :20s Noes&Toes Handstand Hold

Metcon
C. For time:

400m Run
400m Row
40 Burpees

Time Cap: 9:00min

Performance

Metcon
A. 3 Sets of:

A1. 5 BB Deficit Stiff Leg DL
A2. Reverse Sled Drag

Metcon
B. 3 Sets of:

B1. ME Wide Grip Supinated Pull-Ups
B2. ME Strict HSPU

Metcon
C. For time:

400m Run
400m Row
40 Burpees

Time Cap: 9:00min