STRENGTH

1) Chin-up + Negative: 5 x 4 (5s). Rest 2:00
– 3 warm-up sets + 5 work sets
– 5 Second LOWERING
2) Review Metcon Movements + Warm-up

CONDITIONING

5 RFT:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jump w. step down (24, 20)
12:00 Time Cap

Accessory:

Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats – 90s each