Skill/Strength:
For time
30 Burpee Ring Muscle ups
-Scale to Burpee BMU/C2BPU/PU
-8 min cap
Metcon:
4 Rounds of 4 min
10 Alt. Front Rack Lunges 155/105lbs
10 Bar Facing Burpees
10 Clean & Jerks 155/105lbs
10 Bar Facing Burpees
10 Alt. Front Rack Lunges 155/105lbs
max reps in remaining time GHD Situps
-Rest 1:30 between each round
-Scale barbell weight to 60% Clean and Jerk
Accessory Work:
7 min to find 3RM Overhead Squat
-You can warm up to a starting load before starting clock
-Bar comes from the ground
Mobility:
3 min glute smash per side