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Unrated – Level 3

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Warm-up

2 Rounds:

1:00 any machine

:30 handstand hold

10 scap pull ups

10 pvc pass throughs

Mobility

dead hang x 2 max effort holds

Hold 1: pronated grip

Hold 2: supinated grip

Metcon

Metcon (2 Rounds for time)

12-9-6 (9-7-5 for women)

muscle up

*50′ HSW after each

Rest 5:00

12-9-6 (9-7-5 for women)

Bar muscle up

*50′ HSW after each
Double the reps for chest to bar or pull ups for scaled muscle ups. Scale handstand walk to 12-9-6 cal row/ski.

11:00 time cap for each metcon