Main – CrossFit

Metcon

1: Metcon (Time)

5 RFT:

12 Thrusters, 95/65

12 T2B

Skill

2: Metcon (12 Rounds for reps)

EMOMx10min

3 Ring Muscle ups

6 Strict HSPU

Scaled:

Ring MU – 3 Bar MU or 3 C2B or 3 Pull-ups or 5 Ring Rows

Strict HSPU – 6 Kipping HSPU or 6 assisted HSPU with plates or 6 push-ups