6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
-or-
6 Toes to Bar + 5 Pull-ups + 4 Chest to Bar
-or-
6 C-Swings + 5 Knee Raises + 4 Pull+ups
*Every Break: 200m Run
**Goal is to be able to complete at least a full round unbroken**
Metcon (AMRAP – Rounds and Reps)
20 min amrap
30 Medball sit ups 20/14
20 Medball Cleans 20/14
10 Wallballs 20/14
200m Medball Run 20/14
-or-
6 Toes to Bar + 5 Pull-ups + 4 Chest to Bar
-or-
6 C-Swings + 5 Knee Raises + 4 Pull+ups
*Every Break: 200m Run
**Goal is to be able to complete at least a full round unbroken**