3/9

Unrated – U60

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Warm-up

2 sets:

1:00 Bike (build intensity each round)

10 Sit Ups

10 Burpee to stand

5 hanging scap retractions

5 kip to swing

1 strict pull up

Metcon

Metcon (2 Rounds for time)

27-21-15-9

Chest to bar pull ups

Bar Facing Burpees

-Rest 5:00-

27-21-15-9

Toes to bar

Bar Facing Burpees

*12 min cap each set
Compete: C2B/Jump over bar burpees/T2B

Fitness: Pull ups, RR, or Jumping Pull Ups/Jump or Step over bar burpees/T2R or V Ups

Accessory

5:00 cool down on machine or 5:00 walk outside