STRENGTH

1) Speed Push Press 6 x 3 @75% of last Friday, every 60s.
– Beginner: 5 x 5. Rest 90s.
2) Set-up Pull-up Scaling + Warm-up all Metcon movements.

METCON

8 RFT:
10 Pull-ups
10 Push-ups
10 Abmat Sit-ups
10 Air Squats
20:00 Cap

Extra Credit:
1-arm DB rows: 5  10 each. Rest :60