Metcon:
For time
15 Bar Muscle ups
15 Power Cleans 155/105lbs
Run 400m/Row 500m
12 Bar Muscle ups
12 Power Cleans 155/105lbs
Run 400m/Row 500m
9 Bar Muscle ups
9 Power Cleans 155/105lbs
Run 400m/Row 500m
6 Bar Muscle ups
6 Power Cleans 155/105lbs
Run 400m/Row 500m
3 Bar Muscle ups
3 Power Cleans 155/105lbs
Run 400m/Row 500m
-25 min cap
Accessory Work:
3 Rounds for quality
20ft handstand walk, turn around, and go 20ft back
3 Hips to Rings
-Focus on proper angle of the body with shoulders above rings, hips below shoulders, knees below hips
Mobility:
3 min trap smash per side
