07/15/2019
Warm-up
Warm-up
3 Rounds:
50' Bear Walk Backward
10 Air Squats
Strength
Metcon (Weight)
6 Min EMOM
100M Run + 4 Push Jerks @50% of Front Squat Max
Metcon
Metcon (Time)
For Time:

21-15-9
C2B Pull Ups
Deficit HSPU (45/25)

CAP: 13 Minutes
Rx+: Strict Deficit HSPU (45/25)

Scale: Toughest Pull Up/Heavy Bent Over Rows/ Ring Rows, Strict Press