Strength/Skill: 4x

• 30s OH DB Hold
• 20 x Band Pull-aparts
• 10 x Plate Y/T/W on bench
• Max Strict Weighted Chin-ups (5 x controlled Negatives if cant to chin-ups)

Metcon: 4 Rounds

• 500/450m Row/Ski
• Sled Push
• 500/450m Row/Ski
• Rest as needed