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Strength
Pause Front Squat (:03)
8×2 75%

MetCon
4:00
400 meter run
Then Max Effort Ring Dips
1:00 rest
4:00
400 meter run
Then Max Effort Pull-ups
1:00 rest
4:00
400 meter run
Then Max Effort Abmat Sit-ups
1:00 rest
4:00
400 meter run
Then Max Effort Double Unders
*Score is total reps completed inside

Cash Out
Banded Leg Curls 3×20
GHD Raises 3×10