2/4

Unrated – U60

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Warm-up

3:00 machine

2 sets:

5 inch worms

10 Cossack squats (total)

10 windmills (total)

Movement prep:

2 sets:

1 muscle up or 3 strict pull ups

6 pistols

9/6 cal row

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute amrap:

7 bar muscle ups

14 pistols

21/18 cal row
Bar muscle up scale:

10 pull ups or 7 strict pull ups

*if you need to rest your hands, perform 14 push ups

Pistols scale:

14 goblet squats

14 single leg step ups (7/7)