Gymnastics:
Bar Muscle-ups (EMOM 6 mins 2 C2B PUs + 2 Bar muscle ups)
Weightlifting:
Push Jerk (E2MOM 12 Mins 4 push jerks at 75% of max)
Metcon:
4 rounds for max distance:
• 1 min: 5 Snatch 135/95#
• 1 min: Max Row (meters)
• 1 min: 5 Clean & Jerk 135/95#
• 1 min: Max Row (meters)
This workout is 16 min (four 4-min rounds). In the first min, complete 5 snatches (any way) and then rest in the remaining time. In the second min, row for max meters. Third min, 5 c&j (any way) and then rest in the remaining time. Forth min, row for max meters. Repeat for a total of 4 rounds. Score is total meters rowed.