50 m oh lunges (45/25)
21 chest to bar pullups
21 ring dips
50 m oh lunges
15 c2b pullups
15 ring dips
50 m oh lunges
9 c2b pullups
9 ring dips
(20 min cap)
core finisher:200 wipers with a partner (95/65)
5 min EMOM
5 Clusters (115/75) at the top of each minute
Max Burpees
rest 2 min
5 min EMOM
5 Thrusters (115/75)
Max Box Jumps
rest 2 min
5 min EMOM
5 Power Cleans (115/75)
Max Burpee Box Jumps
Strength:
5 RM OHS
METCON:
3 rounds of
400m Run
10 Burpee pullups
10 Single Arm DB Thrusters (55/35) (each arm)
