Metcon (Time)
Skill: HSPU x 15 min (cap)
Pick 1
A) HSPU Strength
5 Rounds x
5-8 Strict Press (build to make AHAP)
5-8 Push Press
8-12 Upright Row

B) HSPU Skill
– develop the movement or practice building bigger sets

C) HSPU Capacity
10-> 1
Am KB Swing
– optional strict

I have to explain about 50% of the Family Guy references to Janelle and Tanner. Like, seriously, neither one of them had seen The Three Amigos.

Breaks my freakin heart.

Metcon (Time)
6 Rounds for Time
5 Muscle Ups
3 Squat Clean
1 Jerk

Rx+: Ring MU, 225/145
Rx: Bar MU, 185/105
Scaled: Burpee Pull Up, 135/75

Metcon (Weight)
5 Rounds x
6 Bench Press
12 Ring Dips
18 Push Ups
Rest 2-3 Rounds