Barbell Rows, Run, Push Press, Box Jumps, Pull-Ups


1a) Barbell Rows (first 30 with pronated grip; next 30 with supinated grip)

As heavy as possible.  Rest :90

1b) Perform 10 slow & controlled banded push-downs between sets.

2) Warm-Up Pull-Ups for Metcon


4 Rounds, each for Time:

200 meter Run

15 Box Jumps with Step Down (24,20)

12 Push Press (135,95)

9 Pull-Ups

20:00 time cap

Score is lowest split.

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