Fitness

Metcon
A. 5 Sets of:

A1. 3-5 Tire Flips
A2. 5+5/5+5 Split Stance Bumper Plate Halos

Metcon
B. 2 Rounds for time of:

20m DB Walking Lunges 2x20/10kg
20 DB Floor Presses 2x20/10kg
20 Inverted Rows

Time Cap: 8:00min

Performance

Metcon
A. 3 Sets of:

A1. 3-5 Strict Ring Muscle-Ups
A2. 6 Hang Power Cleans

Metcon
B. 5 Rounds for time of:

7 C2B Pull-Ups
7 Burpees

Time Cap: 3:00min