Fitness

Metcon
A. Box Jump

Find your max height for one rep

Metcon
B. Pull-Up

Find your 1RM Weighted Strict Pull-Up or perform 5x5 of your current progression step

Metcon
C. 5 Sets of :45s ON/:15s OFF(15min):

1. Noes&Toes HS Hold
2. Row
3. SB Thrusters

Performance

Metcon
A. Snatch Balance

3-3-2-2-2-1-1-1-1-1

Metcon
B. For time:

1 Mile Run
100 Sit-Ups
100 Back Extensions
1 Mile Run