[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]STRENGTH:
5 sets:
Shoulder Press X 5 reps
30 sec rest
Weighted Strict Pull Ups x 3 reps
30 sec rest
METCON:
Complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters 95/65#
8 Box Jumps 30/24″
4 Bar Muscle Ups
*Sub Bar Muscle Ups w/ 6 Pull Ups and 6 Ring dips[/fusion_text][/fullwidth]
