Workout
Strength
HSPU progressions 3-3-3-3-3
Chin-ups 4-4-4-4(10 sec hold)
Met-con
Buddy Wod
For time(20min Cut-off)
75 Cal row
75 Pull-ups
75 Box jumps
75 Kb swings 24/16kg
75 Ball slams 10/7kg
75 Squat cleans 30/15kg
75 Shoulder to overhead 30/15kg
75 Plate thrusters 25/10lb