12 Sept 18

Bent Over Row (5×5 Adding weight each round)
Metcon (AMRAP – Reps)
Complete ONE of the following:
Max Effort (ME)
Ring Rows
Pull Ups
Bar Muscle Ups
Muscle Ups
Ring Rows (ME)
Note where feet are placed uder the rings
Body must stay rigid
Arm extension must be full
Must touch chest or armpits
Pull-ups (ME in ONE set)
Hold HIGH standards
Bar Muscle-ups (ME in ONE set)
Hold HIGH standards
Muscle-ups (ME in ONE set)
Hold HIGH standards
Metcon (AMRAP – Reps)
5 Rounds
2 min work/ 3 min rest

10 Burpees AFAF
200M Run (250M Row, 10/7 AB Cals)
Max Burpees in remainder

Log your total Burpees!!!

L2 – Start w/ 8 Burpees
L1 – Start w/ 5 Burpees

Extra Credit
Bench Press (3RM for the day)

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