Strength/Skill:

• 5 x Strict Pull ups (Weighted+3s Negative)
• Max Strict Pull-ups (ring rows)
• 10 x Bar Curls
• 10 x Ring Dips (2s Pause at bottom)

Metcon: 4 Rounds

• 400m Run
• 30 x Ball Slams
• 30 x GHD