Abnormal Normality

SKILL – Every Minute on the Minute for 10 Minutes:

Strict Pulling Movement (Pullup/muscle-up/Ring Row)

STRENGTH – Push Press

Work up to a 1 rep max for the day.

METCON – Buy in – 400 meter run as fast as possible (record your time)

Rest 1 Minute

3 rounds for max reps

1:00 of Front Squats (95/65)

1:00 of Hang Cleans

1:00 of Front Rack Lunges

1:00 Shoulder to Overhead

1:00 rest