Fitness

Metcon
A. 3 Sets of:

A1. 5/5 OA Ring Rows
A2. ME Push-Ups(aim for 10+)
A3. 5-8 Hanging Leg Raises @2121

Metcon
B. 3 Sets of:

Yoke Carry

Metcon
C. „Sally up, Sally down":

SB Squats

Performance

Metcon
A. Find your:

3RM SB Squat(with 3sec. pause at bottom)
3RM Weighted Supinated Pull-Up
Max weight for 40m Farmers Carry(turn at 20m)

Metcon
B. „J.T.", for time:

21-15-9

HSPU
Ring Dips
Push-Ups

Time Cap: 20:00min