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Weightlifting
Push Press
Set 1 – 5 reps
Set 2 – 3 reps
Sets 3-6 – 1 rep
Rest 2-3 minutes between sets
Set 2 – 3 reps
Sets 3-6 – 1 rep
Rest 2-3 minutes between sets
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Metcon
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
400 Meter Run
10 Strict Handstand Push-Ups
20 Pull-Ups
400 Meter Run
RX+ 5 Bar Muscle ups