Warm Up
Mobilize and stretch lats

3 rounds
50 Single skips/double unders
30s Hollow hold
10 PVC OHS

Strength
PULL UPS
Please input your scale e.g. used green band
Strict Pull ups
4x 50% of ME, 1 minute rest
STRICT PRESS
Strict press 5×5 @ 70%
Tempo 2s up, 1s Pause, 3s down
Metcon
CF.18.09.18
3 rounds for time:
2 lap run
20 V-sits/GHD
20/14 Cal AB
20 Burpees

20 minute time cap