STRENGTH
2 Rounds
1) Max Rep Strict Pull-ups
Rest 3:00-4:00 before moving to #2
2) Max Rep Strict Chin-ups
METCON
4 Rounds of 40s work/20s rest:
1a) Hand Release Push-ups
1b) KBS (53, 35)
1c) T2B
1d) Burpees
1e) Double Unders
L2: (Box Push-ups) (45, 25) (Knee lifts) (Double Under Attempts)
L1: (Box Push-ups) (35, 25 Russian Swings) (Abmat Sit-ups) (Single Unders)