Fitness

Metcon
A. 3 Sets of:

A1. 15 Candlestick Rolls
A2. 10 Hinge Rows
A3. 5/5 Leg Circles

Metcon
B. 3 Rounds for time of:

5 DB Manmakers 2x20/10kg
20 KBS 32/24kg
20m SB Carry

Performance

Metcon
A. Find your 3RM:

Bench Press(2sec pause at bottom)
Weighted Pull-Up(Supinated)

Metcon
B. 4 Sets of:

Harnessed Sled Pull

Metcon
C. Finisher:

400m SB Carry