Strength:
EMOM for 10min:
Even: Max unbroken strict pullups
Odd: Max unbroken pushups

Metcon:
In teams of 2 For time:
50 Burpees
100 Over Head Squats (43/30kg)
50 Burpees

  • reps can only be done while one partner hangs from a bar.
    (25min time-cap)

Endurance:
For time:
10-20-30-40-50
DU
Sit-ups
Box Jumps
*In between run to the stairs.

Midline :
5 Sets
10-15 GHD Sit-ups
40sec Weighted Plank