Numbers Increasing

Every Minute on the Minute for 10 Minutes:

Pulling Movement (pullup, weighted pullup, muscle up, bar muscle up)

STRENGTH – Bench Press (in between sets, perform 6-8 single arm bent over rows with each arm)

60% x 6 repetitions

70% x 5 repetitions

80% x 3 repetitions

90% x 1 repetition

92.5% x 1 repetition

95% x 1 repetition

METCON – 4 Rounds

15 Thrusters (95/65)

15 Box Jump Overs (24/20)

Every 3 Minutes perform 15 Toes to Bar (does not start with toes to bar).