We have a lot to get through today so come in knowing your numbers and be ready to get to it!
A. 3 Rounds: Muscle Ups (or movement you tested)
20% of Max Unbroken Reps
30% of Max Unbroken Reps
40% of Max Unbroken Reps
Rest as little as needed between unbroken sets, and rest 2:00 between rounds
B. Back Squats
20 Reps @ 60% + 20# (or your number based on where you are in the cycle)
Met-Con: Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Bar Facing Burpees
6 Thrusters (95/65), 6 Bar Facing Burpees
ect...until the 7 min cap hits!