Warm up: 5 min row+5 min emom :20 in 40 off


A) 50 muscle ups for time* 

Every break do 15 cal on the bike**

**If your 30 MU for time is slower than 4 min then only do cal bike every other break. If it’s slower than 8 min do cal bike every third break. If it’s slower than 10 minutes, just do 30 MU for time but with a 20 min cap.

B) 3000 m row+30 clean and jerk 225/155+2 mile bike+20 Full Snatch 225/155

C) class

D) squat 3×10 all heavy

Monday, December 26th, 2016 at 6:37 am / Competitive