Strength
10 minute EMOM
3 Thrusters
Metcon
AMREP
10 min Ladder
2 Pull Ups (Rx+ 1 Muscle Up)
2 Box Jumps (30/24)
4 Pull Ups (Rx+ 2 Muscle Up)
4 Box Jumps
6 Pull Ups (Rx+ 3 Muscle Up)
6 Box Jumps
8 Pull Ups (Rx+ 4 Muscle Up)
8 Box Jumps
Etc...
10 minute EMOM
3 Thrusters
Metcon
AMREP
10 min Ladder
2 Pull Ups (Rx+ 1 Muscle Up)
2 Box Jumps (30/24)
4 Pull Ups (Rx+ 2 Muscle Up)
4 Box Jumps
6 Pull Ups (Rx+ 3 Muscle Up)
6 Box Jumps
8 Pull Ups (Rx+ 4 Muscle Up)
8 Box Jumps
Etc...