February 16, 2019


Metcon (Time)
*Partner Workout, Teams of 3*
– Must Complete all for Time –
10k Assault Bike
*Rotating Every 1.1km, one person always on the bike

*Other 2 Partners cycle through…*
160 Pull-Ups
120 DB Box Step Ups Overs (24/20)
80 DB Push Press (50/35)
60 Burpee Box Jump Overs
40 Ring Muscle-Ups

[25 Min Cap]

L1: Jumping PU, Light DB, Step Overs, Push-ups
L2: Asst Pullups, 35/20, Asst Dips
L3: 50/35, Ring Dips
L4: Rx

Pullup / Ring Muscle Up Technique

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