July 27, 2022

July 27, 2022

7/27/22

Gymnastics
Metcon
Option 1
30 Bar Muscle Ups in as few sets as possible
Rest no more than 3:00 between big sets
12 minute cap

Option 2
15 Bar Muscle Ups in as few sets as possible
Rest no more than 3:00 between big sets
12 minute cap

Option 3
EMOM 12 Minutes
1-3 Bar Muscle Ups, or Assisted Bar Muscle Ups (band, jumping, etc)

Metcon
Metcon (Time)
Every Minute until 90 Power Cleans have been completed, alternating minutes with a partner:

10 Pull Ups
Max Power Cleans 135/95bs in remaining time

14 minute cap

Feel: Gas
Pacing: Reach

Extra Work
Metcon (Time)
3 Rounds
Row 1,000m
Rest 1:00

-Goal is negative splits.
-Start somewhere between your 3k and 5k pace, and aim to finish at or faster than your 2k pace.

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