Warm Up: 21 Air Squats
21 Air Squats
21 Burpees
15 Air Squats
15 Burpees
9 Air Squats
9 Burpees
Gymnastics:
Max Strict Chest to Bar Pull Ups
Or
Max Strict Pull Ups (retest)
If you are able to complete 10+ strict pull ups then complete a max set of chest to bar pull ups.
Met Con: Complete the following for time
10 Thrusters 75/55
200 Meter Run
9 Thrusters 75/55
200 Meter Run
8 Thrusters 95/65
200 Meter Run
7 Thrusters 95/65
200 Meter Run
6 Thrusters 135/95
200 Meter Run
5 Thrusters 135/95
200 Meter Run
4 Thrusters 165/105
200 Meter Run
3 Thrusters 165/105
200 Meter Run
2 Thrusters 185/135
200 Meter Run
1 Thrusters 185/135
200 Meter Run
