10m - Dynamics
10m - Jumping Bar MU Transitions, then practice swings
Metcon - 10RFT:
30 Double Unders
10 WBS 20/14lbs
3 Muscle Ups (scale with 3-5 CTB or PU)
-30s rest between rounds-
*Even rounds are on the rings, odd rounds are on the bar. Rx+ 30/20 WBS.
**There is a 20m time cap on the workout, including rest.
***The intent here is high intensity, unbroken rounds, with just enough rest to hopefully maintain that intensity. Score is total time to complete 10 rounds.