Tuesday

Strength
Metcon
4 Rounds Not For Time:

5-10 Strict Pull Ups [Rx+ add in Muscle Ups or Muscle Up Drills]

10 Supinated Barbell Bent Over Rows

15 GHD Sit Ups

2 Rope Climbs

Home Version:

4 Rounds
20 Bent Over Rows (with a backpack/jugs/dumbbells/ any weighted object)

20 Straight Leg Sit Ups

1:00 Flutter Kicks

Metcon
Metcon (Time)
5-10-15-20-15-10-5

Toes to Bar
Power Snatch (75/53)

Home Version

Same Rep Scheme:
V-Ups
Jumping Lunges (jump high!!!)

-After each full round, do 5 "walk outs" with a push up.