BASELINE – CAP8
- 500m row
- 40 air squat
- 30 sit-up
- 20 push-up
- 10 pull-up
Muscle-up skill
20:00, practice and advance skill
then…
those with: EOM10 x3-5 muscle-up, last set max reps
those without: OTM10 x3-5 CTB pull-up, last set max reps
MetCon – CAP9
- 1!5!1 burpee shuffle
- 50 WallBall BallSlam #20/14
- 1!5!1 burpee shuffle