Wednesday - 040821

Strength:
Weighted Pullups
3-3-3-3-3
*pause for 3sec at the top of each rep

Metcon:
AMRAP in 14min of the ladder:
4-6-8-10-12... etc
Deadlifts (#100/70)
DB Burpee Step-ups (#22.5/15,x2)

Endurance:
6 Rounds for time:
Run 400m
30 Burpees
Row 500m
40 Walking Lunges steps
Bike 1000m
50 Situps