Warm Up
2 lap run
15 star jump
15 squat jump
15 inch worm on the spot
15 sit up

 
Skills / Strength
Pull Up Work
5 sets, 30 sec work, 10 sec rest

Choose one:
Pull-Ups
Pull-Up with band
Vertical Ring rows
REST 3 MIN

5 sets of
Hanging Hollow Rock 20 sec hold / 10 sec rest
Hanging Superman 20 sec hold / 10 sec rest

 

 

Metcon
MR.15.11.03
1 lap run
20 Deadlift moderate weight (70%-80% effort)
1 lap run
30 ring rows
1 lap run
40 Goblet squat (60% effort)
1 lap run
50 DU / 150 SU
1 lap run