Tempo Chin-ups 6×5

3 sec up, 3 sec hold with chin over bar, 3 sec descent.

Weighted if possible, if no weight is used score lbs as “0”

Shoulder Press 6×5

Metcon

18 min running clock:
0-6 min:
3 rounds
20 overhead walking lunges (45/25 plate, 10 each leg)
20 push-ups

6-12 min:
3 rounds
20 single arm KB thrusters (53/35, 10 ea arm)
20 Toes-to-bar

12-18 min:
3 rounds
100m farmer’s carry (53/35)
20 jumping lunges (10 ea leg)

– 100m farmer’s carry = 1 rep.
– Perfect score = 303