STRENGTH
Dumbbell Strict Press
4 x 8 AHAP
Rope Climb
4 x 2-3

 

METCON
“Lungs” – For time (22:00 Time Cap)
400 Meter run
21 Wall ball (20, 14)
21 Burpee
400 Meter run
15 Wall Ball (20, 14)
15 Burpee
400 meter run
9 Wall Ball (20, 14)
9 Burpee

 

EXTRA CREDIT
50 Banded 3D Pull aparts