082615

4x25 banded Pullaparts

3 rounds:

50 DU

10 horizontal ring rows

Strength:

Back Squat 4x4 @ 87.5%

Strict Press 10 min EMOM 3 reps @ 67.5%

Metcon:

12 min AMRAP:

1 "Alec Smith" complex (4 pullups, 3 C2B, 2 bar MU) or 8 pullups

8 S2OH (165/110)

12 box jump overs (24/20)

10 rounds:

200m run

30 sec rest