Warm up:
10-15 minutes moving through
250m Ski OR Row (moderate)
10 Kip to Swing
5 Kipping Chest to Bar Pull Up
5 Box Dip
5 Single Arm Kettlebell Hang Clean (each arm, moderate)
5 Single Arm Kettlebell Shoulder to Overhead (each arm, moderate)
-Then-
Warm Up to workout weights w/2 Chest to Bar Pull Up + 2 Bar Muscle Up after each set.
Metcon
AMRAP 10 Minutes
10 Kettlebell Hang Cleans (2x53/35)
10 Bar Muscle Ups
10 Kettlebell Shoulder to Overhead (2x53/35)
20 Chest to Bar Pull Ups
Scaled:
AMRAP 10 Minutes
7 Kettlebell Hang Cleans (2x53/35)
7 Bar Muscle Ups
7 Kettlebell Shoulder to Overhead (2x53/35)
14 Chest to Bar Pull Ups
Mayhem for freedom:
Metcon 2: For Charity OPTIONAL
12 minute AMRAP
26 Toes-to-Bar
28 Thrusters (45/35 lbs)
100 Double Unders
Accessory: 3 sets
3 Sets:
10 Dumbbell Floor Press
10 Wide Grip Tbar Row or barbell row
12 Overhead Rope Cable Tricep Ext
12 Zottman Curls
Rest 2-3min
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