Warm-up
45:15
Bike
Plank
OH lunge (x2)
Metcon prep:
BN Press
Chin over bar hold/hang
Press to squat
Beat swing
OHS
pull-up/C2B
Metcon (4 Rounds for reps)
AMRAP 3
Bike 21cal
OHS 15
ME Pull-ups/ring rows
Rest 6min
4 rounds
*Bike and OHS are to be sprinted through as fast as possible.
**Strive for 45s-1m of work for the pull-ups
***Score some pull-ups