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Every Minute on the Minute for 10 Minutes:

Pullup/Muscle Up

STRENGTH – Push Press

5 sets of 3 at 90% of your 3 rep max.

If you don’t have a 3 rep max, find it and then do 2 sets of 3 at 90%.

METCON – For Time:

10 Push Press

15 pullups

20 Slam Balls

25 Kettlebell Swings

30 Double Unders

25 Kettlebell Swings

20 Slam Balls

15 Pullups

10 Push Press

Every 3 Minutes everyone will run 200 meters.

Level 1 – 135/95 for push press, 40/30 for slam ball, 70/53 for KB.

Level 2 – 115/85 for push press, 35/25 for slam Ball, 53/35 for KB.

Level 3 – 75/55 for push Press, 30/20 for slam Ball, ring rows for pull-ups, 44/25 for KB, scale the run to 100 meters.