Fitness

Metcon
A. 2 Sets of:

HOH Rope Pulls

Metcon
B. For time:

100 Dips

Everytime your break perform 5 (Weighted) Pull-Ups/Inverted Rows with supinated and wide grip. Perform Dips in pure IT fashion. Scale Dips so you can perform 15-20 reps on the first set.

Metcon
C. Finisher:

400m SB Carry

Performance

Metcon
A. Deadlift

5-5-5-5-5

Metcon
B. „Tabata Something Else"

8x:20s ON/:10s OFF Pull-Ups
8x:20s ON/:10s OFF Push-Ups
8x:20s ON/:10s OFF Sit-Ups
8x:20s ON/:10s OFF Air Squats

No rest between exercises. Score is total # of reps.