Strength
Strict Pull-ups: 3 x Max. Rest 3:00
METCON
5 Rounds of:
Run 400 Meters
20 Ground to Overhead with a plate (45, 25)
12 Burpees to your Plate
L3: (35, 15)
L2: (25, 10)
L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees)
25:00 Cap
Strength
Strict Pull-ups: 3 x Max. Rest 3:00
METCON
5 Rounds of:
Run 400 Meters
20 Ground to Overhead with a plate (45, 25)
12 Burpees to your Plate
L3: (35, 15)
L2: (25, 10)
L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees)
25:00 Cap