30OCT

Ranger V3 W2D3
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Complete the chin-ups in as few sets as possible, with :60 rest between sets. If you have trouble doing muscle-ups for the METCON, use a small box to help jump up and get over the bar OR use the standard “green” band you’ll find in your gym.
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Strength:
Wide Grip Chin Up 60 Total
Snatch Grip Row 4x15
Ankle to Bar 4x15
TRX Inverted Row 4x12
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METCON:
12 EMOM
10x KBS #53 + 2x MU
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Conditioning:
20x 100m Hill Run + 100m Backwards walk down