Weightlifting
Four sets of:
Back Squat (3-5 Reps)
Rest 20 Seconds
Strict Supinated Grip Pull-Up (Max Reps)
Rest 3 Minutes
Metcon (Time)
Two sets for times of:
Row 500 Meters
30 Slamballs 30/20#
15 Toes to Bar
Rest 4 minutes
Row 500 Meters
30 Slamballs 30/20#
15 Toes to Bar
Rest 4 minutes