Warm up:
Run 400m
Warm-up:
12m Inch Worm
12m Burpee Broad Jump
12m Crab Walk
12m Bear Crawl
12m Butt kicks
12m High Knees
12m Lunge
10 Strict pull-ups
Metcon:
For Time: 15:00 Cap
40 Jumping Pull-ups
40 Box Jumps
30 Ring Rows
30 Box Jumps
20 C2B Pull-ups
20 Box Jumps
10 Bar Muscle Ups
10 Box Jumps
-Scaled-
30 Jumping Pull-ups
30 Box Jumps
20 Ring Rows
20 Box Jumps
10 Banded Pull-ups
10 Box Jumps
Competitors:
Every 1:00 For 15:00
1 High Hang Squat Clean
*Heavier than last week, make consistent weight increase