Strength:
Overhead squat 5,4,3,2,1
*5 strict pull ups after each set, as high as possible.
Met Con:
Adaption of regional wod 6
500m row
50 box jump overs 24/20″
50 deadlifts 80/50kg
50 wall-ball shots
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
500 row