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Unrated – Level 3

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Warm-up

2 rds

15 band pull a parts

:15 ring support hold

10 box jumps

Mobility

Pigeon

Strength

Back Rack Lunge (4×8 HAP )

Strength

Dumbbell Bench Press (5×20 HAP)

Metcon

Metcon (Time)

3 rds

10 muscle ups (20 pull ups)

10 box jumps 30/24

Rest 5:00

3 rds

10 muscle ups

10 box jumps

25 min cap (rest included)

Workout is total time