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Warm Up 120 (No Measure)
2 RNFT:
20 Deadbugs
10 Quadruped opposing arm
50′ Soldier walk
10 one leg rdl/x2
Metcon (Time)
5 RFT:
12 Bar Facing Burpees
6 Hang Squat Clean @ 60-75 %
6 Muscle Ups (Ring or Bar)
**18 Min Time Cap**
Bias muscle ups toward what you are worse at.
Scale 1:
12 Pull Ups or 8 C2B
Scale 2:
8 BFB
12 Ring Rows
Metcon (No Measure)
4 RNFT:
10 Tall kneeling Palloff press + twist/side
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