Warm-up
6 MIN EMOM
ODDS: 50 DOUBLE UNDERS
EVEN: 5 SCAP PULLS + 10 BOX JUMPS
ODDS: 50 DOUBLE UNDERS
EVEN: 5 SCAP PULLS + 10 BOX JUMPS
Metcon
Metcon (Time)
3 Rounds for time of:
5 Ring Muscle-ups (SC-Burpee chest to bar pull ups)
10 Squat Cleans, 135/95
20 Box Jumps, 24″/20″
5 min rest
5 Ring Muscle-ups (SC-Burpee chest to bar pull ups)
10 Squat Cleans, 135/95
20 Box Jumps, 24″/20″
5 min rest
Metcon (Time)
3 Rounds for time of:
21 Wall Ball Shots, 20/14
15 Toes-to-bar
9 Power Snatch, 115/80
5 min rest
21 Wall Ball Shots, 20/14
15 Toes-to-bar
9 Power Snatch, 115/80
5 min rest
Metcon (Time)
For time:
60/40 Pull-ups, strict
*every time you break run 400m
40 min CAP
60/40 Pull-ups, strict
*every time you break run 400m
40 min CAP
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