Warm Up 61 (No Measure)
3 RNFT:
12 Dumbell Overhead Squat (6/side and light)
12 Samson Lunges
12 Banded Good Mornings
+
60 sec Glute Bridge
+
Couch Stretch 1 min/side
Power Snatch (EMOM 10 x 3 @ Heavy but TNG)
Back Squat (8 x 1 @ 80%+ Rest min between)
Metcon (Time)
3 RFT:
8 Push Press @ 155/105
6 Ring Muscle Ups
*9 min time cap*
-This needs to be fast, near unbroken across all sets and reps. Scale acordingly.
Scale 1:
@ 135/96
Bar Muscle Up/12 C2B
Scale 2:
@ 105/75
12 Banded C2B