Short Rest

Strength

12min EMOM

min1: 5 Push Jerk
min2: 1-3 Pull-ups or C2B or BMU
min3: Rest

 

MetCon

5 x 2min Rounds on 1min rest

FITNESS
5 x 2min Rounds on 1min rest
3/2 Pull-ups (can band)
9 STOH 75/55
9 Ring Rows
AMRAP Burpee Box Jump or Step Overs 24/20 w/ remaining time

PERFORMANCE
5 x 2min Rounds on 1min rest
3/2 Bar Muscle Ups
9 STOH 115/75
9 Pull-ups
AMRAP Burpee Box Jump Overs 24/20 w/ remaining time

COMPETITION
5 x 2min Rounds on 1min rest
5/4 Bar Muscle Ups
9 STOH 155/105
9 C2B Pull-ups
AMRAP Burpee Box Jump Overs 30/24 w/ remaining time