STRENGHT

RX
Strict chin ups
4 x 6 reps
2-3 min rest
add weight if possible

Scaled
Chin ups w/ assistance
or body rows w/ tempo

METCON

RX
For time:
10 Sangbag ground to shoulder 65/45kg
2 Ring muscle ups
10 Burpee boxjump overs 30/24″
8 Sandbag ground to shoulder 65/45kg
4 Ring muscle ups
8 Burpee boxjump overs 30/24″
6 Sandbag ground to shoulder 65/45kg
6 Ring muscle ups
6 Burpee box jump overs 30/24″

Scaled
For time:
10 Sangbag ground to shoulder 45/30kg
2 Pullups
10 Burpee boxjump/step overs
8 Sandbag ground to shoulder 45/30kg
4 Pullups
8 Burpee boxjump/step overs
6 Sandbag ground to shoulder 45/30kg
6 Pullups
6 Burpee box jump/step overs

RX+: 75/55kg

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