1.31

Unrated – Level 3

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Warm-up

3 rounds:

15/12 Cal Row

10 Jumping Lunges

:15 Ring Support Hold

5 Strict Pull-Ups

Mobility

Foam Roll

Strength

Box Squat (Establish a heavy set of 5 in 10 minutes)

Weightlifting

Hang Power Snatch (Find a heavy set of 3 in 10 minutes)

Metcon

Metcon (Time)

4 Rounds

25/20 cal row

10 bar muscle ups
scale muscle up to strict pull ups+ring dips (box dips)