Warm up: 10 minutes

• Buy in 200m Run
• Complete as many rounds as possible in 6 mins of:
  • 7 Dumbell Bentover Rows
  • 7 Ring Dips/Tricep Push ups
  • 7 Good Mornings, pick load
  • 7 Overhead Squats, pick load
• Buy out 200m Run

Strength/Skill: Upper Body

• For quality:
• 8 Bench Press, pick load
• 5 Strict Chest-to-bar Pull-ups
• 8 Bench Press, pick load
• 5 Strict Chest-to-bar Pull-ups
• 6 Bench Press, pick load
• 5 Strict Chest-to-bar Pull-ups
• 6 Bench Press, pick load
• 5 Strict Chest-to-bar Pull-ups
• 4 Bench Press, pick load
• 5 Strict Chest-to-bar Pull-ups
• 4 Bench Press, pick load
• 5 Strict Chest-to-bar Pull-ups

Sub Floor Press, Dips, or Weighted Push-ups.

Metcon: For time:

• 200m Run, 10 mins (Complete as many 200m Runs in 10 minutes before moving on)
• — then —
• 150 Wall Balls, 20/14 lbs
• 30 Burpee Muscle-ups