Monday

Monday- Gym Warm + UB CP + Tester + Aerobic cool down
3 sets not for time:
12 CTB Pull Ups focused on speed
12 Ring Dips
12 Box Jumps
+
A1. L-sit Strict Pull Ups @ 20X2, 3 x 4-6 reps, rest 30 sec
A2. CG Bench Press @ 20X1, 3 x 10-12, rest 2 min
+
For time:
50 Wall Ball, 20#- Unbroken
50 KB Swings, 70#- Unbroken
50 Burpees
+
10 min aerobic cool down cyclical of choice

Warm up - done

A1. done 
A2. 185/205/225 - all 12 reps


Metcon:
All unbroken. My feet hurt really bad after the KBS. I went kinda slow on the burpees b/c of it.
8:40 

10min AD cool down