Monday, October 2

Ring Muscle Ups (3 x ME)

Max Set 1 attempt

3 Rounds: 35% of Max Unbroken Muscle-ups 25% of Max Unbroken Muscle-ups 15% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Metcon (Time)

3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30 Calorie Row

Squat Snatch (EMOM x 12)

On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 72% Minute 2 – 2 Reps @ 77% Minute 3 – 1 Rep @ 82% Minute 4 – Rest

Back Squat (7-5-3-7-5-3)

2 Rounds: 7 Reps @ 74% 5 Reps @ 78% 3 Reps @ 82% Rest 2:00 between each set of squats