Fitness

Metcon
A. EMOM 5:

5 BB Shrugs + 5 DB Side Delt Raises + 5 DB Rear Delt Raises

Metcon
B. 2 Sets of:

ME Narrow Grip Lat Pull-Downs(20+)

Metcon
C. 2 Sets of TYQ into TAO:

20 SB Bench Presses + 5 BB Bench Presses

Metcon
D. Death by:

BB Biceps Curls

Performance

Metcon
For time:

25 Walking Lunges(total)
20 Pull-Ups
50 Box Jumps
20 DUs
25 Ring Dips
20 K2E
30 KBS 24/16kg
30 Sit-Ups
20 DB Hang Squat Clean 2x15/10kg
25 Back Extensions
30 WBS 9/6kg
3 Rope Climbs