8/24/2020

Warm-up
Warm-up
10:00
1:00 bike
30 single unders
10 banded squats
10 empty bar RDL
3-5 strict pull up
:10 bar hang

Squat Clean warm up
Bar Muscle Up Review

Metcon
Metcon (Time)
11 Bar Muscle ups
50 Double Unders
15 Squat Cleans 135/95
9 Bar Muscle Ups
50 Double Unders
13 Squat Cleans 185/125
7 Bar Muscle Ups
50 Double Unders
11 Squat Cleans 225/155

20:00 Cap

sub for mu- burpee pull up