Pull up

3 – 2 -1 weighted pull up
– last single is max effort

Metcon

In 3min
10 burpee
20/16 cal row
30 db hang clean 45/35lbs
40 db over hop
50 db deadlift

• rest 2min

In 5min
10 burpee
20/16 cal row
30 db hang clean 45/35lbs
40 db over hop
50 db deadlift

• rest 2min

In 7min
10 burpee
20/16 cal row
30 db hang clean 45/35lbs
40 db over hop
50 db deadlift