Weightlifting
Three sets of:
Front Squat ( 5-6 reps @ 30X1)
Rest 90 Seconds
Strict Supinated Grip Pull-Up (Max Unbroken Reps @ 11X0)
(if you cannot perform 8-10 reps, use a band assist to enable you to get at least 8 reps)
Rest 90 Seconds
Rest 90 Seconds
Metcon
For time:
500 Meter Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row
500 Meter Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row