Warm-up
- 250/500m C2
Then:
2 Rounds:
- 10 Beat Swings (Rings or Bar)
- 10 PVC Pass Through
Gymnastics
A) Max Unbroken Set of Ring Muscle Ups
B) 3 x 75% of Unbroken Set
(rest as needed - however 10 minute cap on part B)
Metcon
20 Minutes For Max Metres
At 0/5/10/15 Minutes Complete:
12-9-6
Deadlifts (50/35)
Up-Downs