Fitness

Metcon
A. Every :90s for 5 Sets(7:30):

1. 5 Side Delt Raises + 5 Rare Delt Raises + 5 Bicep Curls
2. 5 Ab Wheel Roll-Outs

Metcon
B. Teams of 2, for time:

60 SB over Yoke/Boxes

Performance

Metcon
For time:

10 Thrusters 70/55kg
40 Pull-Ups
400m Run
30 Thrusters 40/30kg
30 Pull-Ups
600m Run
50 Thrusters 20/15kg
20 Pull-Ups
800m Run