05/22/2020
Muscle-ups (Skill work x 14 min; emphasis on Ring Dip)
Metcon (AMRAP – Rounds and Reps)
24 min AMRAP
6 Muscle Ups or 6 Hang Power Clean and Jerk @ 65%
12 Box Jump Overs
24 KB Swings
36 Double Unders
6 Muscle Ups or 6 Hang Power Clean and Jerk @ 65%
12 Box Jump Overs
24 KB Swings
36 Double Unders
Metcon
EMOM x 12
min 1: 1 min Assault Bike
min 2: alternate between 10 Evil Wheels and 15-20 GHD Sit Ups
min 1: 1 min Assault Bike
min 2: alternate between 10 Evil Wheels and 15-20 GHD Sit Ups
