PART A:
Warm-up/Skill work: Pullups, Thrusters, possibly handstand pushups.
We’ll work on improving your mechanics at these movements.

PART B:
Metcon(4 rounds for reps)
In 4 minutes, complete:
-400m run/ 500m row
-Max reps pull ups

Rest 1 minute

In 4 minutes, complete:
-400m run/ 500m row
-Max reps Thrusters(75#/55#) or wall balls or handstand pushups

Rest 1 minute

In 4 minutes, complete:
-400m run/500m row
-Max reps pull ups

Rest 1 minute

In 4 minutes, complete:
-400m run/500m row
-Max reps Thrusters(75#/55#) or wall balls or handstand pushups

Score Total Reps Each Round