Fitness

Metcon
A. 2 Sets of:

5 Weighted/Strict Pull-Ups + ME Kipping/Butterfly Pull-Ups
5 (Weighted) Dips + ME Dips

or

5 Heavy Inverted Rows(Feet elevated) + ME Inverted Rows(Feet on
floor/Legs bend)
5 Heavy DB Bench Press + ME DB Bench Press w/ lighter DBs

Metcon
B. 3 Sets of:

Yoke Carry AHAP

Metcon
C. TYQ into TAO, 1 Set of:

ME Wall Sit + Reverse Sled Drag + 3 Broad Jumps for distance


Metcon
D. Finisher:

400m SB Carry

Performance

Metcon
9 Rounds for time of:

5 Deadlift 100/70kg
5 HSPU