Strength 

A1) Push Press

6,6,6 TnG (hold 2sec overhead on each rep)

A2) Pull Up Complex – 40sec AMRAP x3

1 Strict C2B Pull Up ,2 Strict Toe to Bar, 3 Strict Pull Up

METCON

Run 200m

4-8 Kipping C2B Pull Ups (Unbroken)

Run 200m

6-10 Kipping Pull Ups (Unbroken)

Rest 1 min

AB/Row 15/12 Cals

4-8 Ring Dips Strict (Unbroken)

AB/Row 15/12 Cals

8-12 Diamond Push Ups (Unbroken)

rest 90sec