9/7

Unrated – Level 3

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Warm-up

3 Steady Rounds

Run 200m

15 Air squats

:30 Plank

Mobility

Dragon

Metcon

Metcon (Time)

Run 600m

8 Bar Muscle Ups or 15 Chest to Bar Pull Ups

15 Burpees

Run 400m

6 Bar Muscle Ups or 12 Chest to Bar Pull Ups

12 Burpees

Run 200m

4 Bar Muscle Ups or 9 Chest to Bar Pull Ups

9 Burpees

Run 100m