1. Warm Up
Coach’s Choice
2. Prep
2 – 3 sets of 6 – 10 reps of each movement
3. Met Con
Complete 4 rounds, on a 2 minute clock
14/12 Calorie Row
AMRAP Thrusters
Men: 95, 135, 165, 185
Women: 65, 75, 85, 95
rest 2 minutes after each set
4. Gymnastics
5 minute EMOM
2, 4, 6, 8, 10 reps
Ring Muscle Ups
Do Chest to Bar Pull Ups if unable to do Muscle Ups
