Wednesday

Warm-up
Warm-up
Row @ Moderate Pace for 2:00

2 ROUNDs Strict "Cindy"
5 Strict Pull Ups
10 Strict Push Ups
15 Air Squats

Into…

1 ROUND
5 Burpees/Ring Rows
10 PVC Overhead Squat
10 PVC Overhead Lunges
5 Strict Pull Ups/Ring Rows

Strength
Metcon (Weight)
10 minute EMOM
3 weighted, strict or assisted pull ups, or Muscle Up work of any kind (strict rings, bar muscle up drills, etc.)

If you have good strict pull ups, work up to a heavy triple, adding weight as you go. Hold a db in your legs or put your toes in a kettlbell.

If you are still working on pull ups, speak with your coach to develop a strategy for the day.

Workout
Metcon (3 Rounds for reps)
New Round Every 5 Minutes. Each round for time. 3 Total Rounds.

10 Handstand Push Ups
20 Burpees
30 Air Squats.

Scale to finish in the 5 minutes. try 10/15/20 or 5/10/15.