ALL: Metcon (AMRAP – Reps)
EMOM 20, alternating:
a) 1-3 Muscle-Ups
b) 3-6 Strict Toes-to-Bar
Select numbers which the athlete can complete each round with good form. They should feel like they’re working, but not as if they’re flirting with failure or technical breakdown. If a particular athlete needs to scale numbers up beyond those depicted here, that is fine, but keep an eye on the total volume accrued.
ALL: Metcon (8 Rounds for time)
*Rest as needed. Time individually.
EXTRA: Snatch (4×2@75%)