Metcon
4 rounds for time
400m run
(10/7) strict pull-ups
(10/7) strict ring dips
25 wall ball shots (20/14)
Metcon
3 rounds
Minute 1: med ball alligator crawls
Minute 2: ceiling reaching crunches
Minute 3: alternating v-ups
4 rounds for time
400m run
(10/7) strict pull-ups
(10/7) strict ring dips
25 wall ball shots (20/14)
3 rounds
Minute 1: med ball alligator crawls
Minute 2: ceiling reaching crunches
Minute 3: alternating v-ups