Fitness

Metcon
A. 5-4-3-2-1

(Weighted) Pull-Ups
(Weighted) Dips

Primary focus is working task oriented. Still keep rest periods as short as possible. Use ascending weight for the descending reps.

Metcon
B. 3 Sets of:

1:00min Noes&Toes Handstand Hold
1:00min ME TTB/Hanging Leg Raises
1:00min Rest

Metcon
C. EMOM 5:

5 BB Rows + 5 DB Rare Delt Raises

Metcon
D. Finisher, for time:

Shuttle Run(5-5, 10-10, 15-15, 20-20m)