Pull-
Australian pull ups- 5 sets of AMRAP.
– Use external weight if sets are more than 15 reps..
Metcon-
4 rounds of-
3 AMRAP, 2 Rest-
5 Strict pull ups
15 Deadlifts 60/40kg
20 Push ups
– Mix it however you want
– AMRAP of lateral burpees in the remaining time.
