Fitness

Metcon
A. 3 Sets of:

A1. 10 sup. DB Bent over Row
A2. ME SB Front Squats(8+)
A3. ME L-Hang(:15s+)

Metcon
B. 2 Rounds for time of:

400m Run
7 Ring/Stationary Dips
14 WBS 9/6kg
14 Ring/Stationary Dips
28 WBS 9/6kg

Time Cap: 12:00min

Performance

Metcon
A. 3 Sets of:

A1. 3 Paused OHS
A2. ME L-Hang(:15s+)

Metcon
B. 2 Rounds for time of:

200m Run
8 Strict HSPU
12 Strict Pull-Ups

Time Cap: 8:00min