Strength:
Tempo Pullups @3332
3-3-3-3-3
*add weight if possible
Metcon:
For time:
70 Dumbbell Snatches (#22.5/15)
60 Wallballs (#10/6)
50/35 Calorie Row
40 Handstand Push-ups
Endurance:
5 Rounds for time:
Run 800m
23 Thrusters (#20/15)
10 Bar facing burpees
*Rx: wear a 9/6kg vest