A) SKILL
Muscle up Wave
Rx Muscle Up
INT CTB
BEG Pull up
       Clock will count up to 10. Minute one you complete one rep, minute two, two unbroken reps, 3 is 3 unbroken reps. Every time you drop you go back to one.

B) CLANG & BANG
3 Rounds for time
15 Front Squats
30 Ab Mat Sit Ups
45 KBS (53/35)
RX(95/65) INT(75/55) BEG(45/35)

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Posted
AuthorBen Magnone