SKILL

A) 5×5 Weighted Pull-ups

B) 5×5 Weighted Dips

METCON

3 Rounds, for reps:
1 min Max Cal Row
Rest :30 sec
1 min AMRAP HR Push-ups
Rest :30 sec
1 min AMRAP Sit-ups
Rest :30 sec
1 min AMRAP Pull-ups
Rest :30 sec
1 min AMRAP Shoulder Press (75/55#)
Rest :30 sec