EMOMx10: 1 Snatch – you choose the weight
“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20
IF time....
Gymnastics Conditioning
5-5-5 unbroken Muscle ups
Rest 5 minutes
4-4-4 unbroken Muscle ups
Rest 5 minutes
3-3-3 unbroken Muscle ups
Scale options- work on C2B pull-ups or M.U progressions only if you are close to getting a M.U
