Back Squat
1 Back Squat @ 6/10 RPE
1 Back Squat @ 6.5/10 RPE
1 Back Squat @ 7/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9+/10 RPE
*50 Yard Build Up Sprint after each set.
Scoring:
Metcon
Partner Workout
3 Rounds For Time
10 Synchro Deadlift (225/155)
10 Synchro Bar Muscle Ups
-rest 2 minutes-
2 Rounds For Time
20 Synchro Hang Power Clean (135/95)
20 Synchro Chest to Bar Pull Ups
-rest 2 minutes-
60 Synchro Shoulder to Overhead (135/95)
60 Synchro Pull Ups
*OR Partner 1 performs movement 1 while partner 2 performs movement 2, then switches and each does it again.
_______________________
Individual Version:
3 Rounds For Time
10 Deadlift (225/155)
10 Bar Muscle Ups
-rest 2 minutes-
2 Rounds For Time
20 Hang Power Clean (135/95)
20 Chest to Bar Pull Ups
-rest 2 minutes-
60 Shoulder to Overhead (135/95)
60 Pull Ups
Scaled:
3 Rounds For Time
10 Synchro Deadlift (185/125)
7 Synchro Bar Muscle Ups
-rest 2 minutes-
2 Rounds For Time
20 Synchro Hang Power Clean (115/80)
15 Synchro Chest to Bar Pull Ups
-rest 2 minutes-
60 Synchro Shoulder to Overhead (115/80)
45 Synchro Pull Ups
*OR Partner 1 performs rep 1 while partner 2 performs rep 2, then switches and each does it again.
Individual:
3 Rounds For Time
10 Deadlift (185/125)
7 Bar Muscle Ups
-rest 2 minutes-
2 Rounds For Time
20 Hang Power Clean (115/80)
15 Chest to Bar Pull Ups
-rest 2 minutes-
60 Shoulder to Overhead (115/80)
45 Pull Ups
Scoring:
Mayhem Gymnastics
Mayhem Gymnastics:
In 2 Minutes complete max reps of the following complex
6 Box Handstand Shoulder Taps [right/left =2 reps] + 3 Box Strict HSPU
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