Skillful

Strength

E2M8M

3-5 Pull-ups, C2B or Bar Muscle Ups (skill dev)
30s Crossover, Double Under, DU Crossover (skill dev)

 

MetCon

For Time:

FITNESS
For Time:
50 Crossovers
12 Ring Rows
50 Box Step or Jump Overs 24/20
12 Ring Rows
50 KBS 35/26
12 Ring Rows
30 Burpees
12 Ring Rows
30 Sit-ups
12 Ring Rows
50 Crossovers

PERFORMANCE
For Time:
50 Double Unders
10 C2B Pull-ups
50 Box Jump Overs 24/20
10 C2B Pull-ups
50 KBS 53/35
10 C2B Pull-ups
50 Burpees
10 C2B Pull-ups
50 Sit-ups
10 C2B Pull-ups
50 Double Unders

COMPETITION
For Time:
10 Double Under Crossovers or 100 Double Unders
5 Bar Muscle Ups
50 Box Jump Overs 30/24
5 Bar Muscle Ups
50 KBS 70/53
5 Bar Muscle Ups
50 Burpees
5 Bar Muscle Ups
50 Sit-ups
5 Bar Muscle Ups
10 Double Under Crossovers or 100 Double Unders