STRENGTH

1) Max Strict Chin-ups x 1 set.
2) Max Strict Push-ups x 1 set
Rx+:(HSPU)
3) Max L-Sit Hold x 1 set
*Or Hollow Hold

METCON

Every 4:00 x 5 Sets:
20 Walking Lunges (BW) (total reps)
15 Hang Power Cleans (135, 95)
1 Rope Climbs
50 Double Unders

EXTRA CREDIT

1a) Banded Facepull-aparts: 3 x 15. No rest.
*These are done with a slow + controlled temp + 1 count pause at end ROM.
*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)
*These sets should suck =)
1b) Elbow out Tricep Extensions: 3 x 15. No rest.