Short Work, Long Rest

E3M9M
40s AMRAP of Thrusters
RD1: 45%, RD2: 55%, Rd3: 65%
beg: 3 beat swings, 2 beat swings w/ tap, 1-2 pull-up attempts
int: 3 C2B Pull-ups (or attempts), 3 Pull-ups + 1-2 C2B Pull-ups
adv: 3 Pull-ups + 3 C2B + 1 BMU (add 1 BMU each round)

MetCon

3min, 4min, 5min AMRAPs

FITNESS
3min AMRAP
12 Thrusters 45/35
12 Ring Rows
30 Single Unders or Crossovers

Rest 3min

4min AMRAP
9 Thrusters 75/55
9 Ring Rows
30 Single Unders or Crossovers

Rest 3min

5min AMRAP
5 Thrusters 95/65
5 Ring Rows
30 Single Unders or Crossovers

PERF / COMP
3min AMRAP
12 Thrusters 75/55
12 Pull-ups
30 Double Unders

Rest 3min

4min AMRAP
9 Thrusters 95/65
9 C2B Pull-ups
30 Double Unders

Rest 3min

5min AMRAP
5 Thrusters 135/95
3/2 Bar Muscle Ups
30 Double Unders