Fitness & Performance Strength
5x
5 Shoulder Press, climbing, :90 rest
5 Wtd Pull Ups or Ring Rows, climbing, :90 rest
Performance Metcon:
3 Sprint Sets:
2x
400m Run
15 Pull Ups
15 Thrusters 95/65
*2 min rest between sets, score=total time
Fitness Metcon:
3 Sprint Sets:
2x
400m Run
15 Ring Rows
15 Thrusters 65/45
*2 min rest between sets, score=total time
