10 sets of 2 barbell row. Increase weight to max

Press: Warm up then:

-75% x 5 reps superset with max rep unbroken bar muscle up

-85% x 3 reps superset with max rep unbroken bar muscle up

-95% x 1+ reps superset with max rep unbroken bar muscle up

*Take percentages off of 90% 1 RM

Work Capacity: Complete 5 rounds for time of:

-30x DUs

-20x push ups

-15x toes to bar


205 on row

5-4-3 bar MU press was off of 200lb

Untimed the metcon cause my phone was in use. Good practice on an empty stomach.



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Location:Abraham Dr,Tuttle,United States