Bodyweight Strength:
3 Sets:
Max unbroken strict pullups
Max unbroken strict ring dips
*rest 2:00
*no added weight, scale if needed
Metcon:
For time:
800m Run
12 Deadlifts (#50/35)
9 Hang Power Cleans (#50/35)
6 Push Jerks (#50/35)
400m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
400m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
800m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Endurance:
5 Rounds for time:
Row 600m
20 DB Devil-Press (#15/10,x1)
20 Box Jumps
20 V-Ups