RX: Metcon (Time) 7x 300m run 12 C2B Pull-ups 21 KB Swings RX+: Metcon (Time) 7x 300m run 4 Muscle-ups 21 KB Swings O1: Metcon (Time) 7x 300m run 8-12 Pull-ups 21 KB Swings O2: Metcon (Time) 4x 300m run 8-12 Ring Rows 15 KB Swings
Talk with a coach about your goals, get the plan to achieve them.