Weightlifting

Five sets of:

Barbell Z-Press x 5 reps

Rest 75 seconds

Weighted Strict Pull-Up x 5 reps

Rest 75 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders

10 Alternating Dumbbell Snatches (50/35 lbs)

10 Chest-to-Bar Pull-Ups