CF Mid Distance

AMRAP10:
21 Air Squats
7 Pull Ups

B1. Strict Dip - Weighted 

4x6 Bar Dip @ 40X2 - 45 sec

*Add weight if possible

B2. Strict Pull - Weighted

4x4 Strict Pull Up @ 40X2 - 45 sec

*Add weight if possible

GYM VOL

2 sets:
Max Ring MU (-2)
Max K. HSPU (-2)
- rest 5 min

MAF 20

20 Cal row
50' Walking Lunge - unweighted
20 Cal bike
50' bear crawl

*formula for HR (https://philmaffetone.com/180-formula/)