Weightlifting
Four Sets:
Front-Racked Alternating Reverse Lunges (16-20 Reps )
Rest 60 Seconds
Weighted Strict Pull-Ups (4-6 reps @ 2110)
Rest 60 seconds
Metcon
For time:
40 Wall Ball Shots (20/14 lbs) (RX+ 30/20 lbs)
20 Pull-Ups (RX+10 Bar Muscle ups)
30 Wall Ball Shots
15 Pull-Ups (RX+8 Bar Muscle ups)
20 Wall Ball Shots
10 Pull-Ups (RX+5 Bar Muscle ups)
10 Wall Ball Shots
5 Pull-Ups (RX+3 Bar Muscle ups)
40 Wall Ball Shots (20/14 lbs) (RX+ 30/20 lbs)
20 Pull-Ups (RX+10 Bar Muscle ups)
30 Wall Ball Shots
15 Pull-Ups (RX+8 Bar Muscle ups)
20 Wall Ball Shots
10 Pull-Ups (RX+5 Bar Muscle ups)
10 Wall Ball Shots
5 Pull-Ups (RX+3 Bar Muscle ups)