friday, jan. 19

"Boss Fight"

For time:

3 rounds of:

15 Chest-to-bar Pull-ups

15 Dumbbell Thrusters, 50/35 lbs

15 Burpee-to-Targets

Rest 1 min

-- then --

3 rounds of:

8 Bar Muscle-ups

8 Dumbbell Ground-to-Overheads, 50/35 lbs

8 Box Jump Overs, 24/20 in

Rest 1 min

Athlete Instructions

Score: Total Time Including Rest

Time Cap: 16:00-20:00 minutes

Time Cap: 25:00 minutes

Athlete Notes

Primary Objective: Complete each set of 3 rounds in under 10:00 minutes

Secondary Objective: Focus on a movement you have a particular challenge with and plan to hit that with intensity, intent and planning of breaks to keep the other movements flowing well.

Stimulus: Open Style Effort / High Intensity Triplet

RPE: 9/10