Fitness

Metcon
A. 5 Sets of:

5 Anderson Yoke Squats + 5 Traget reach high jumps

Metcon
B. Test:

ME Push-Ups

Forearms stay vertical, external obliques fully engaged throughout the movement - do not „hang through"! If you easily can go for 10+ find your 5RM Weighted Push-Up.

Metcon
C. Test:

ME Pull-Ups

Performed strict from a dead hang position to chin-over-bar. If you easily can do 5+ go find your 5RM weighted Pull-Up. If you don't have a Pull-Up yet, go for wide grip Lat Pull-Downs.

Metcon
D. Test:

ME Hanging Leg Raises

Active Hang from bar. Start your feet slightly in front of your hip and raise straight legs till ankles are slightly higher then your hips are. Then return your feet back where you started(not underneath or behind the hip). Perform the movement slow and controlled, no swinging. If you can easily perform this and you are able to do strict TTB - go for a ME set. If you don't have Hanging Leg Raises yet, do Hanging Knee Raises or a V-Up Variation.

Metcon
E. Finisher:

50 Burpees for time. 5:00min Time Cap.

Performance

Metcon
AMRAP 20:

15 Push Presses 1/2 BW
1 Rope Climb