7/13

Unrated – Level 3

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Warm-up

2 Rounds

2:00 Bike

15 banded air squat

15 Ring Row

10 Half kneeling Single arm dumbbell press R/L

Weightlifting

Overhead Squat (10 min to work up to a heavy complex, not max )

1 Snatch Push Press + 1 OHS +1 Snatch Push Press + 1 OHS

()

Strength

Front Squat (bottom out front squat, 10 min to heavy 1 rep)

()

Metcon

Metcon (Time)

For Time: 25 min cap

9/7 Muscle-Up

45 Thruster (95/65)

9/7 Muscle-Up

-Rest 3:00-

For Time:

8/6 Muscle-Up

32 Thruster (115/75)

8/6 Muscle-Up

-Rest 3:00-

For Time:

7/5 Muscle-Up

21 Thruster (135/95)

7/5 Muscle-Up
scale #1: (2:1) pull ups to muscle ups

scale #2: (1:1) pull ups to muscle ups