Every minute on the minute for 30-minutes Odd Minute Muscle-up (Bar or Rings) 5-reps Even Minute Double Under 50-reps
Complete as many reps as possible 3-minutes Back Squat 185/125 1-minute Rest 2-minutes Front Squat 135/95 1-minute Rest 1-minute Overhead Squat 95/65
Mobility 9:30am-10:00am Open Gym 10:00am-2:00pm Olympic Lifting 12:00-1:00pm
6 rounds 115/75 sumo deadlift high pull, 12-reps Row 200-m If you drop the bar during the sumo deadlift high pull, you must do 3-bar facing burpees. (Time Cap: 12-minutes)
Complete as many reps as possible in 7-minutes 12 dumbbell thrusters, 35/25 1 rope ascent, 15-ft
Every 2-minutes on the 2-minutes for 5 rounds 3 power cleans + 2 hang cleans (power or full) + 1 full clean Post load to scoreboard.
For time complete the following : 800m run 40 HSPU 400m run 80 roman chair sit ups 800m run 40 pistols ( alt legs) Time cap – 24 min.