Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Bench Press (4-6 reps @ 20X1)
–
Metcon
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats