Strength/Skill: 5 Sets

• 3-5 Strict Pull-ups (4s negative or just negatives if you don’t have pull-ups yet)
• 30s DB/KB Overhead Holds
• 90s Plank

Metcon: 4 x Intervals (1m on/30s off)

• Max Cal Row
• Max Reps Complex: (5 x KB Swings, 5 x KB High Pulls, 5 x KB Gob Squats w/light KB)
• Max Cal Ski
• Max Reps Complex: (10 x V-ups, 10 x Pikes, 10 x Flutter Kicks)