WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRENGTH:
Snatch Pull
- EOM 5×3 (heaviest possible)
Overhead Squat (w/ #bar only)
4 cycles
- :10 time under tension in top position
- :20 Tempo 21×1
- :10 time under tension in bottom position
- :20 REST
MetCon:
4 rounds – CAP16
- 25 WallBall #20/14
- 200m Run
- 25 KB SDHP #53/35
- 200m Run