Thursday April 4th, 2019

Warm-up

4 Rounds 20 Sec ON Ring Top Holds Ring Bottom Hold 3 Rounds 20' KB Front Rack Duck Walk 8 Empty Barbell Sots Press

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Metcon

21-15-9 21 Thrusters #115/75 21 Burpees Over Bar 12 Muscle Ups 15 Thrusters #115/75 15 Burpees Over Bar 9 Muscle Ups 9 Thrusters #115/75 9 Burpees Over Bar 6 Muscle Ups Cap 20 Min