Strength:
4 Sets:
Max Strict C2B Pullups
20sec Hanging L-Sit hold
*rest 2:00
Metcon:
In Pairs, I-go-you-go
AMRAP in 20min of:
3 Sandbag Cleans (#75/45)
6 DB Step-ups (#22.5/15,x2)
9 Toes-to-bar
*Partner 1 works while the other holds a plate overhead (#20/15). Switch after completing a full round.
Endurance:
EMOM in 30min:
Minute 1: 10 V-Ups
Minute 2: Bike 12/10 Cal
Minute 3: 40 Russian Twist (#16/12)
Minute 4: 50 Double Unders
Minute 5: 40sec Commando Plank