Fitness

Metcon
A. 6 Rounds for quality of:

A1. 5 Wide Grip Supinated Strict Pull-Ups(No Pull-Up, no problem. Lat-Pull Downs, same grip)
A2. 5 Anderson Yoke Squats

Metcon
B. 2 Sets of:

(Decline) Bench Press(about 20 reps) + HOH Sled Pull

Metcon
C. Find your max weight of:

20m Yoke Carry

Performance

Metcon
A. 6 Rounds for quality of:

A1. 5 Wide Grip Supinated Strict Pull-Ups(No Pull-Up, no problem. Lat-Pull Downs, same grip)
A2. 5 Anderson Yoke Squats

Metcon
B. 2 Sets of:

SB Carry(super heavy, more then 40m is NOT possible) + Harnessed Sled Pull

Metcon
C. Find your max weight of:

20m Yoke Carry