Strength
4x
A1) strict pull up cluster 2.2.2(10 sec rest) 2.1.x.2
A2) 3 strict dip 3.3.x.3
A3) 30 second reverse plank (10.10.10 rest 10)
Metcon
AMRAPx12
10 DB snatch
8 push up
6 toes to bar
*increase 2 reps every round (R2=12,10,8, R3=14,12,10…)
4x
A1) strict pull up cluster 2.2.2(10 sec rest) 2.1.x.2
A2) 3 strict dip 3.3.x.3
A3) 30 second reverse plank (10.10.10 rest 10)
AMRAPx12
10 DB snatch
8 push up
6 toes to bar
*increase 2 reps every round (R2=12,10,8, R3=14,12,10…)