Z Press
Take 20 minutes to complete 6 sets of 5 "Z Press", superset with 6 sets of 5 Strict Pull Ups
Same weight across all Z Press sets.
Add weight to the strict pull up if you can go unbroken.
Pull Ups
6 sets of 5 Strict Pull Ups
Metcon (AMRAP - Rounds and Reps)
Amrap for 14 minutes
10 Alt. DB Snatch (50/35)
10 Burpee Box Jump overs (24/20)
200m Run
* Each round DB Snatch increase 10 reps.
round 1: 10 reps
round 2: 20 reps
round 3: 30 reps
round 4: 40 reps
round 5: 50 reps