Warm up:
5 min DROMs
2 min Airdyne
A: Complete as many reps as possible for each:
2 min Muscle Ups (red band progression): 12
1 min Rest
2 min alt pistols w/ KB (no weight; sit to 20" box) 26
1 min Rest
2 min L-seated DB Press (#35) 18
1 min Rest
2 min strict suppinated grip C2B pull-ups 14
1 min Rest
2 min max effort L-sit (knees tucked): :28
(only 1 attempt)
B: EMOM21
min 1 - 15 KB swings (#55)
min 2 - 8 Burpee Box Jump Over
min 3 - 10 TTB
Score:
R1: 33
R2: 33
R3: 33
R4: 33
R5: 31
R6: 28
R7: 30
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