STRENGTH

RX
1A Strict pullups
4 x 5-10 reps
1B Strict handstand pushups
4 x 5-10 reps

Scaled
1A Strict pullups w/ assistance or body rows
4 x 5-10
1B Strict box hspu or strict presses DB
4 x 5-10

METCON

RX
For reps:
Tabata
Pushups
Tabata
Box jumps
Tabata
Double unders

Scaled
For reps:
Tabata
Box pushups
Tabata
Box stepovers
Tabata
Single unders

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