Tuesday, April 4

Metcon (Time)

3 Rounds: 50 DU, 20 Wallballs (20/14#) 20 Box Jumps (24/20) 2 Rounds: 50 DU, 20 Wallballs 15 Box Jumps 1 Round: 50 DU, 20 Wallballs 10 Box Jumps

Burpee/Thruster EMOM (EMOM x 10)

EMOM x 10 min 5 Bar Burpees + 5 Thrusters (115/80)

Metcon (AMRAP - Reps)

3 Sets: In a 2:30 minute window, complete: 1:15 of "Paced" Row* Max Bar Muscle-ups in remaining 1:15 seconds

*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

Rx+ Ring Muscle Up Scale: Jumping C2B Pullup with 3 sec negative/Dip Combo