STRENGTH
1a) Strict Pull-ups: 5 x 8-10. Rest 45s.
– Rx+: Strict Chest to Bar
– L3: Strict Banded Pull-ups
– L2/L1: Ring Rows
1b) Strict Dips: 5 x 8-10. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips
METCON
”Nutshell”
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees No Box) (65, 45)
14:00 Time Cap