MONDAY 28TH SEPTEMBER

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