Warmup
400 m run
1 min deadhang
1 min scorpion kick
Empty bar
1min oh hold
5 strict press
Metcon
3 round of
400 m run
21 shoulder to overhead 115/55-75
12 burpee box jumps
cooldown
4x
10 strict pull-ups
15 empty bar skull crushers
400 m run
1 min deadhang
1 min scorpion kick
Empty bar
1min oh hold
5 strict press
3 round of
400 m run
21 shoulder to overhead 115/55-75
12 burpee box jumps
4x
10 strict pull-ups
15 empty bar skull crushers