15m – Dynamics

10m – Muscle Up Clinic

15m – Station setup – obviously there is a lot to get prepared here, but all of our movements (save the first metcon) are very basic staples.

MetCon – on a running 20m clock:

0m-4m:

3RFT:

7/5 Muscle Ups (scaled 1:1 or 2:1 CTB/Pull Ups – pending personal proficiency with the movement. The goal is to finish!)

10 FR Lunges 135/95

7m-11m:

FT:

60 Bar Over Burpees

14m-20m:

3RFT:

21 WBS 20/14lb

21 Box Jumps 24”/20”