Monday

Metcon:

@ 0:00

5 Rounds For Time:

30 Double Unders 

15/12 Hand Release Push-Ups

 

@10:00

5 Rounds For Total Reps:

1 Minute Back Rack Reverse Lunges (95/65)

1 Minute Rest

 

@20:00

5 Rounds For Time:

30 Double Unders 

10 Shoulder to Overhead (95/65)

• Score the first and third workouts for time
• Score the second for reps
• RX+ Back Rack Lunges 135/95 and Shoulder to Overhead 135/95

 

Open Prep Extra Credit:

Choose one of the following Rep Schemes:

1. 6 x 6 Unbroken Bar Muscle-ups
2. 7 x 5 Unbroken Bar Muscle-ups
3. 8 x 4 Unbroken Bar Muscle-ups
4. 9 x 3 Unbroken Bar Muscle-ups

Rest as needed between sets

• Go up one scheme from two weeks ago