Monday, November 6

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