Fitness

Metcon
A. Skill/Strength, 5 Sets of:

1-3 Tire Flips

Metcon
B. Test:

20m Harnessed Sled Pull for max weight

This is performed indoors. Find your max weight within 3 sets at the most. Shoot for 1.5 times BW or more(Sled excluded).


Metcon
C. TYQ:

10-9-8-7-6-5-4-3-2-1

SB (Push) Press

After each set perform a 20m SB Front Rack Carry. Every time you drop the SB perform 10 Burpees over the SB before you continue.

Metcon
D. Test:

400m Run

As fast as possible. Last task of the day, give everything you have.

Performance

Metcon
A. For time:

75 Thrusters 40/30kg

Metcon
B. Death By:

Pull-Ups