Fitness

Metcon
A. TAO, EMOM 8(4 Sets):

Even: 2-5/2-5 Rope Pull-Ups*
Odd: 3-5/3-5 DB Push Press**

Start both exercises with your weaker arm.
*The closer your hands grip the rope the easier the movement and vice versa.
**Think Circus Dumbell - make it real heavy!

Metcon
B. 2 Sets of(8:00min):

:30s Bulgarian Split Squat L
:30s Rest
:30s KB Wind Mill L
:30s Rest
:30s Bulgarian Split Squat R
:30s Rest
:30s KB Wind Mill R
:30s Rest

KB Windmill is preferable a High-and-low Mill, but scale to your level(only low or only high). Hold 2 DBs or KBs while performing Bulgarian Split Squats.


Metcon
C. AMRAP 8:

8 SB Presses + 20m SB Front Rack Walking Lunges + 8 SB Front Squats + 20m SB Carry(Bear Hug)

Performance

Metcon
A. Deadlift:

1-1-1-1-1-1-1

Metcon
B. 4 Rounds for time of:

400m Run
50 Air Squats