Skill

Muscle ups 10-15min

Transitions, swing and pull

Take 10 min to prepare to metcon

Metcon

For Time, TC 20 min

5 Muscle ups

10 Push Press

15 pullups

20 Burpee to wallball

25 Kettlebell Swings, globe pass the height of shoulders

100 Double Unders

25 Kettlebell Swings, globe pass the height of shoulders

20 Burpee to wallball

15 Pullups

10 Push Press

5 Muscle ups

Every 3 Minutes everyone will do 20 air squat, from start

Level 1: 60/40kg PP, 32/24kg KB, 9/6kg WB

Level 2: 45/30kg PP, 24/16kg KB, 9/6kg WB

Level 3: Jumping MU, 35/25kg PP, 20/12kg KB, 6/4kg WB

Level 4: Jumping pull-ups, 25/15kg PP, 16/8kg KB, MU=Ring row, 6/4kg WB