Warm-up

Coaches Choice

Metcon

Metcon (3 Rounds for time)

5 RFT
10 Burpees
10 Strict T2B

@ 12:00 mark

4 RFT
400m Run
10 HSPU

@ 24:00 mark

3 RFT

15 Strict Pull Ups
40 DU

Rx+
Strict HSPU
Strict C2B

This is all bodyweight to keep moving and break up the heavy weights we've been doing earlier in the week.  Know your scale as you should NOT be getting capped at any of these.
**If you are a slow runner and by this I mean your 400m will be over 2:00 then you will do 200m runs instead

 

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