Skill/Strength:
50/40 Cal Bike at moderate pace, not for time
Metcon:
For time
15 Ring Muscle ups
12 Front Squats 225/155lbs
9 Shuttle Runs (25ft down and back=1)
6 Clean & Jerks 225/155lbs
3/2 Legless Rope Climbs
6 Clean & Jerks 225/155lbs
9 Shuttle Runs
12 Front Squats 225/155lbs
15 Ring Muscle ups
25 min cap
-Scale RMU to Pulls+Pushes
-Scale barbell weight to 75% Clean and Jerk max
-Scale LRC to Regular Rope Climbs or 6/4 Rope Pulls
Accessory Work:
3 Rounds for quality
5 Slow Lat Pushaways
5 Slow Glute Ham Raises
Mobility:
3 min lat smash per side
3 min quad smash per side
3 min trap smash per side