STRENGTH

Every 3 min x 4 sets:

8-12 STRICT pull up (use bands if needed/ add weight if needed)
20-30 sec weighted hollow hold

add weight every set, do not go failure!

METCON-AMRAP IN 17 MIN

200 m RUN
14 KB/DB snatch
12 pull ups

30 SEC REST

200 m RUN
14 KB/DB snatch
8  C2B

30 SEC REST