Monday October 7, 2019

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
Then:
10 Spidermans
10 Samson Lunge
10 Burpee Broad Jump
10 Beat Swings
10 Pull Ups

Metcon (Time)

Ring or BMU
2-3 Reps Every 30 Sec Until 20 Reps Complete
Scale total number of muscle ups down or scale movement to C2B, Pull Up or strict.

**7 Min Time Cap**

Metcon (Time)

For Time:
3-6-9-12-15
Hang Clusters, 2 DB, 50/35
BBJO @ 24/20″
**16 Min Time Cap**

Variation 1:
@ 35/35

Variation 2:
@ 25/15
@ 20/16″