Workout 4 - Hypertrophy Week 3

0. Lesson

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1. MetCon

1st Part Same as Class

30-20-10 Reps For Time
Wallballs (Light Medicine Ball)
DB Alternating One-arm Snatches (Heavy DB)
200m Run

13-Minute Time Cap

Keep Clock Running, rest, and at 18-Minute Mark:

6 Rounds for Quality
6* Strict Pull-ups
2 Turkish Get-ups on Each Side (Medium DB)

*Scale the number of strict pull-ups to no more than 25% of a max set or scale the exercise.