Fitness

Metcon
A. For Quality:

5-4-3-2-1

Supinated Wide Grip (Weighted) Pull-Ups
Anderson Yoke Squats


Metcon
B. 2 Sets of:

B1. 100m Forearm SB Carry + ME(20+) DB Rows in Hinge Position
B2. 10 BB Deficit Stiff Leg Deadlift

Metcon
C. Finisher:

400m SB Carry

Performance

Metcon
A. For quality:

5-4-3-2-1

Supinated Wide Grip (Weighted) Pull-Ups
Sumo Deadlift of Blocks

Metcon
B. AMRAP 10:

10 SB Squats + 20m SB Carry