Strength
4 sets of:
8-10 Pendlay row – heaviest possible
10-12 dragon flags
12-15 double KB Romanian deadlifts
Metcon
Sport:
For time:
40 burpees
40 CTB pull ups
40 ring dips
40 burpees
Life:
For time:
40 burpees
40 pull ups
40 ring push ups
40 burpees
Fundamentals:
For time:
40 burpees
40 jumping pull ups
40 hand-release push ups
40 burpees
