STRENGTH/SKILL
Fitness
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Planks x 45 seconds each side
Rest 45 seconds
OR
Performance
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes
METCON
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Thrusters or BB Thrusters (95/65)
5 Strict Pull-Ups or 10 pull ups anyway