Metcon (No Measure)
Skill work
4 sets
2-6 hspu/attempts
Rest :40
2-6 bmu or kipping pull-ups
Rest :40
3/3 pistol squats/ progression
Rest :40
4 sets
2-6 hspu/attempts
Rest :40
2-6 bmu or kipping pull-ups
Rest :40
3/3 pistol squats/ progression
Rest :40
Metcon (5 Rounds for time)
@ 90% effort
10 cals on rower
10 burpees to 6″ target
10 thrusters 95lb/65lb
Rest :90 b/t
10 cals on rower
10 burpees to 6″ target
10 thrusters 95lb/65lb
Rest :90 b/t