26/04/19


Thrusters

Every 2min. x 3 Rounds:
10 Pull-Ups
3 Thrusters (climbing)
immediately into;
Every 2min. x 3 Rounds:
8 Chest-To-Bar Pull-Ups
2 Thrusters (climbing)
Every 2min. x 3 Rounds:
3 Muscle Ups
1 Thruster (climbing)

*This is a great day to practice your Kip or Butterfly since the #'s are so low. Scaling can be 10/8/6 with just pull-ups the whole time. Try to hit a Max Thruster by the end.

Metcon

For Time:
100 Alt. DB Snatches 
100 DB Power Cleans (single dumbell) 
*EMOM 7 deep jumping air squats


*You may break up the snatches and cleans in any format you like :)
*Time CAP: 16min.