Skill Work: Take 5 minutes and then choose either A,B, or C to establish a new baseline of unbroken reps
A: Max Unbroken Set Ring Muscle Up (AMRAP – Reps)
Establish a person best of unbroken ring muscle ups
B: Max Unbroken Bar Muscle Up set (AMRAP – Reps)
Establish a new unbroken set of BMUs
C: Max Unbroken Pull Ups (AMRAP – Reps)
Max Unbroken Pull Ups without coming off the bar
Weightlifting: Back Squat (3-3-3)
E3MOM of back squats. Start at 85% of your 1 RM for set 1 and build up to a new 3 rep max
WOD: For time -CAP 20 minutes
- 50 Burpees
- 75 Medicine ball cleans 20/14 lb
- 1000M Run