Strength :
Ring or Bar Muscle Ups:
RX+ : 10 x 2-3, every 60 seconds
RX : 8 x 2-3, every 60-90 seconds
L3 : 6 x 1-2, every 60-90 seconds
L2 : 6 sets of Ring Muscles up transitions + 5-8 pushups after each set
L1 : 1a) DB Neutral Grip Bench Press 4 x 6. Rest 45 seconds
1b) 1-arm DB Rows 4 x 8. Rest 45 seconds
Metcon :
3 Rounds of :
1:00 Rope Climbs or strict pull ups
1:00 of Hollow Rocks
1:00 single unders
1:00 Wallballs (20, 14)
1:00 TGU’s (alternate arms)
1:00 Rest
Score = total reps
RX+ : (Legless Rope Climbs)
L2 : (Band assisted Strict Pull ups) (14, 10)
L1 : (Ring Rows) (10, 8)