Warm Up
Foam roll lats and mobilize shoulders

3 rounds
50 Skips
10 Wall angels
10 OH Plate walking lunges

Strength
PULL UPS
Please input your scale e.g. used green band
Strict Pull ups
2×90% of ME, 2 minutes rest
STRICT PRESS
Strict press 3×1 @ 90%

Tempo 2s up, 1s Pause, 3s down

If you feel good go for a 1RM

Metcon
CF.18.10.02
3×5 minute rounds
Partners, Share reps

100 Double unders
40 Wallballs
30 Box jumps
AMRAP TTB

1 minute rest