1. Squats
3×3 Overhead Squats, across
3×3 Overhead Squats, across
2. Gymnastics
20 muscle ups for time
20 muscle ups for time
3. For time:
3 RFT:
500m Row
5 Squat Clean Thrusters, 185/135
3 RFT:
500m Row
5 Squat Clean Thrusters, 185/135
3 RFT:
5 Burpee Muscle Ups
5 Squat Clean Thrusters, 155/105
5 Burpee Muscle Ups
5 Squat Clean Thrusters, 155/105
3 RFT:
20 Pistols (10/side)
5 Squat Clean Thrusters, 135/95
20 Pistols (10/side)
5 Squat Clean Thrusters, 135/95
One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.
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