Weightlifting
Four Sets of:
Weighted Pull-ups (2-3 reps @ 21X0 )
Rest 15-20 seconds
Strict Pull-Up (Max Reps @ 20X0)
Rest 15-20 seconds
L-Sit (30-45 seconds (accumulated))
Rest 2 minutes
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Metcon
In teams of two, complete four rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
400 Meter Run
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
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Accessory Work: See Instagram for details