STRENGTH
4 Rounds of:
9 Inverted Rows (supinated grip)
7 Bar Dips (partner assisted or scale to DB Bench Press)
5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)
Rest 2:00 between rounds.
METCON
AMRAP 8:
5 Pull-ups
30/20 Push-ups
60 Double Unders
Rest 2:00
AMRAP 8:
5 Pull-ups
20 Air Squats
200m Run
Rx+:(Rope Climbs) (15/10 HSPU each round in place of Push-ups) (Alt. Pistols in place of Air Squats)
L2: (5 Strict Band Assisted Pull-ups) (Box Push-ups) (60s Double Under Attempts) (7 Ring Rows per Rope Climb)
L1: (10 Ring Rows) (Box Push-ups) (Single Unders)