Warm-up
3 sets
10 Forward Lunge
10 Cossack Squat
10 Beat Swings
:20 Row Sprint
Rest :30
Kipping Pull-up Progressions
Metcon
Metcon (Time)
For time:
50 Wallballs (20/14)(Rx+ 30/20)
50 Pull-ups (Rx+ C2B)
500m Row
*12 min cap
Accessories
3 sets
Back Rack Reverse Lunges x 8 (40-50% of 1RM Back Squat)
Right into…
Goblet Squats x 20 (1.5/1)
Right into…
Goblet Forward Lunge x 10 each leg (1.5/1)
Back Rack Lunge (3×8)
*Reverse Lunge
*40-50% of 1RM Back Squat
