Skill/Strength:
2 Rounds
Max Pullup Bar Hang
Max Wall Sit
Metcon:
For Time
1500m Row
-into-
5 Rounds
7 Bar Muscle Ups
7 Shoulder to Overhead 185/125lbs (take from floor)
-25 min cap
-Choose a weight you can do unbroken when fresh
Mandatory Mobility:
3 min delt smash per side
3 min lat smash
Optional Additional/Alternative Work:
Every 2 min for 12 Rounds
3 Banded Deadlift at 55%
