Pull-
Weighted pull ups- 3 sets of unbroken AMRAP.
Wide grip pull ups- 3 sets of unbroken AMRAP.
***
Metcon-
3 Rounds for time-
30 DB snatch
20 DB step ups
3 Legless rope climbs
RX= 22.5/15kg
***
Independent Open gym WOD-
1. KB Goblet squat- 4 sets of 15 reps
2. 3 rounds For time-
30/22 Cal bike
20 Push ups
20 Concrete bench step ups
