Warm-up
2 rounds
1:00 bike
20 Face Pulls
20 Cossack Squat
5 4-count push-ups
:30 Wall Sit
then…
Naked Barbell Primer x2
5 Muscle Clean
5 Front Squats
5 Tall Clean
5 Squat Clean
Gymnastics
3 sets
Heavy Weighted Pull-up x 1 (you can build through sets)
Rest :15
Max UB Strict Pull-ups (Band these if you cannot achieve 5 unassisted strict)
Rest :15
Banded Tempo Straight Arm Pulldowns x 15 (3 sec tempo)
Rest 2:00
Metcon
Metcon (Time)
For time:
48/35 Cal Bike
12 Squat Cleans (155/105)(Rx+ 225/155)
12 C2B (Rx+ 6 Ring MU)
24 Pull-ups (Rx+12 Bar MU)
12 C2B (Rx+ 6 Ring MU)
12 Squat Cleans
48/35 Cal Bike
*20 min cap