Fitness

Metcon
A. 3 Sets of:

A1. 8-10 (Deficit) Stiff Leg Deadlift
A2. 8-12 Lat Pull-Downs

Metcon
B. EMOM 21(7 Sets):

1. :30s Battle Ropes
2. :30s DUs
3. :30s DB Box Step Overs 2x20/10kg

Performance

Metcon
A. 3 Sets of:

A1. 7 Sumo Deadlifts
A2. Accumulate :45s L-Sit(in as few Sets as possible, best 1 UB Set)

Metcon
B. For time:

21-15-9

Strict Pull-Ups
Kipping C2B Pull-Ups
Inverted Rows

Time Cap: 20:00min