Strength
A) Strict c2b cluster 3x 3.3 (10 sec rest between each set of 2)
B) Ring dip complex 3x (10-20 second support, 1-3 dip, 10-20 second bottom hold )
Metcon
For time
25 wall ball
10 push press 95/65
20 wall ball
10 push press
15 wall ball
10 push press
Rest 3 min and repeat from bottom up
Accessory
50 ghd sit up
20 banded pull apart