Weightlifting

Four sets of:

Front Racked Alternating Reverse Lunges x 16-20 reps

Rest 60 seconds

Weighted Pull-Ups x 4-6 reps @ 2110

Rest 60 seconds

Metcon

For time:

40 Wall Ball Shots (20/14 lbs) (RX+ 30/20 lbs)

20 Pull-Ups (RX+10 Bar Muscle ups)

30 Wall Ball Shots

15 Pull-Ups (RX+8 Bar Muscle ups)

20 Wall Ball Shots 

10 Pull-Ups (RX+5 Bar Muscle ups)

10 Wall Ball Shots

5 Pull-Ups (RX+3 Bar Muscle ups)