Sunday 250309

Warm-Up:

3 Rounds
:60 Bike
10 Goblet Squats
5 Strict Pull Ups/Ring Rows

10 Kip Swings
20 DUs/SUs
10 Front Squats (empty bar)
10 Kipping Pull Ups/Ring Rows

20 Double Unders
10 Push Press (empty bar)
10 Ki

20 DUs

10 Kipping Pull Ups/Ring Rows

10 Thrusters (empty bar)

Get Strong:

EMOM 10

2 Thrusters, build from empty bar

Get Fit:


25.2

For Time: 12:00 Cap)
21 Pull Ups
42 Double Unders
21 Thrusters 95/65

18 Chest to Bar Pull Ups
36 Double Unders
18 Thrusters 115/75

15 Bar Muscle Ups
30 Double Unders
15 Thrusters 135/85 

Scaling Options:

Thrusters - scale weight

DUs- 3x SUs

Pull-Ups: Bent Over DBs rows, Jumping Pull-Ups, Junpijg CTB Pull-UPS