Monday, November 6

November 6, 2017

 

Muscle-ups (9 x Max Effort)

3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

 

Back Squat (4 x Max Effort)

4 Rounds:
In a :30 Second Window:
Max reps @ 70%

Rest 2:30 between sets

 

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
10 Thrusters (115/80)
30 Calorie Row
16 Pull-Ups

Rx+ 135/95, Chest to bar pullup

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