3 Rounds:
5 Clapping Push-ups
4 CTB Pull-ups
3 Deep Ring Dips
50 Double-Unders
*No, this is not the metcon
5 Clapping Push-ups
4 CTB Pull-ups
3 Deep Ring Dips
50 Double-Unders
*No, this is not the metcon
Dynamic Warm-up
WODs:
Strength:
Bench: 85% x 5, 90% x 3, 95% x 1
MetCon:
3 RFT of:
5 Muscle Ups
25 Ring Rows (chest to rings)
Run 400m
5 Muscle Ups
25 Ring Rows (chest to rings)
Run 400m
Endurance:
Run or Row: 200m, 400m, 800m, 400m, 200m. Rest 1/2 completion time
Run or Row: 200m, 400m, 800m, 400m, 200m. Rest 1/2 completion time
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