Bodyweight-
Every :30 for 6:00
1 Set Side grip Pull Ups
Every :30 for 6:00
1 set of Dips on a box
Choose a repeatable number of pull ups & dips.
RX+ = dips on rings.
***
Metcon-
600m Run
40 Wallballs
400m Run
30 Wallballs
200m Run
20 Wallballs
***
Strengthcon-
Part 1-
5 sets of 5 Floor press + 10-15 Strict knees to chest
Part 2-
Every 2 minutes-
1 Power clean
1 Squat squat clean
2 front squats
30 Seconds OH hold- 20/15kg plate
