Liikepari

3 rounds
10+10 db bulgarian split squat
– rest 90sec
5-6 wide grip pull up
– rest 90sec

  • 3sec eccentric phase in both movements
  • leave two reps in the tank

Advanced can do bulgarian speed skater squats

Metcon

For time:
21 db thruster 35/25lbs
1 rope climb
400/300m row
15 thruster
2 rope climb
400/300m row
9 thruster
3 rope climb
400/300m row