Warm-up
Jog One Loop
10 L Pull Ups
10 Kip Swings Holding a Lacross Ball Between your feet
10 Roll To Candlestick
2 Rounds
Gymnastics (15 Minutes)
Choose one of the following:
A. 3 sets of 9 unbroken muscle-ups
B. 4 sets of 7 unbroken muscle-ups
C. 5 sets of 5 unbroken muscle-ups
D. 6 sets of 4 unbroken muscle-ups
Rest 1 minute between sets
*If none of this is possible try 6 sets of linking attempts
credit- CTRAIN
Strength (20 Minutes)
1. Push-press
3-3-3
2. Push-Jerk
2-2-2
3. Split Jerk
1-1-1
WOD (11 Minutes)
In 3 Minutes
21 Burpee Lateral Jumps
21 Thrusters 115,75)
Then AMRAP Toes to Bar
REST 1 MINUTE
In 3 Minutes
15 Burpee Box Jumps
15 Thrusters (135,95)
Then AMRAP Toes to Bar
REST 1 MINUTE
In 3 Minutes
9 Burpee Bar Muscle-ups
9 Thrusters (155,105)
Then AMRAP Toes to Bar