Weightlifting
Four Sets of:
Weighted Strict Pull-Ups (3-4 reps @ 20X1 )
Rest 60 Seconds
Pistols (weighted) (3-4 reps @ 20X1 ) – Complete pistols, weighted if possible
Rest 60 Seconds
Metcon
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs)
Rest exactly 3 minutes, and then . . .
Metcon
Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)
10 V-Ups
20 Mountain Climbers (each step is one rep)