Squat Push Pull

Strength

E2M10M

5 Strict Press (from the floor)

1 Pull-up Complex:

1: 1 beat swing + 2 beat swing 7s + 1 kipping pull-up attempt

2: 2 Pull-ups + 2 C2B or attempts

3: 1 Pull-Over + 2 Pull-ups + 3 C2B + 2 Pull-ups

 

MetCon

10 Rounds for Time:

FITNESS

10 Rounds for Time:

10 Wall Balls 14/10

3 Ring Rows or Kipping Pull-ups

 

PERFORMANCE

10 Rounds for Time:

10 Wall Balls 20/14

3 Strict Pull-ups

 

COMPETITION

10 Rounds for Time:

10 Wall Balls 20/14

1 Pull-over + 2 Strict Pull-ups