Main – CrossFit

Warm-up

HSPU/DU (No Measure)

EMOM 5

5 HSPU
25 DU
strict HSPU of you have them

Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min

16 KBS 70/53
8 T2B
16 WB 20/14
8 pullups

*EMOM 2 burpees*
C2B for RX+

Gymnastics

Pistols (3*max unbroken or work on progressions)