Warm Up 88 (No Measure)
15m Bear Crawl
20 Push-ups
15m Crab Walk
20 Jump Squats
15m Burpee broad jumps
30 Mountain Climbers
+
3 RNFT:
30 Sec Goblet Squat Pose
30 Sec Crab Pose
Max Rep Muscle Ups
10 minutes to achieve a max set of muscle ups
if you do not have a muscle up but are close, work on muscle up progressions. otherwise sub for max rep ring dips.
Metcon (AMRAP – Reps)
EMOM 8 minutes:
Odd minute: 6 kipping HSPU
Even: 12-16 unbroken T2B
Metcon (6 Rounds for time)
E2MOM for 12 minutes (6 rounds):
200m run
12 power cleans 135/95
Scale 1:
150m run
12 power cleans 115/75
Scale 2:
150m run
12 power cleans 75/55
record time for each round. if you do not do a round record 2 minutes for it.