Metcon (No Measure)Every 2:00 x 6
2-4 Bar/Ring Muscle Ups + 30 double unders
OR
4-8 strict pullups + 30 double unders
OR
8-16 kipping pullups or ring rows + 30 double unders

Metcon (AMRAP – Rounds and Reps) AMRAP 15
2 pullups
4 handstand pushups
6 deadlifts 225/155
8 jumping lunges (alternating legs)
10 cal rowRx+ strict pullups and strict handstand pushups

Necessary Work3 rounds for quality
birddogs x 10/side
https://www.youtube.com/watch?v=Kk_CBagHNMw
crunch and hold x 30 secs
https://www.youtube.com/watch?v=fh9vZJdB5iI
side crunch x 10/side
https://www.youtube.com/watch?v=Kk_CBagHNMw

“Failure will never overtake me if my determination to succeed is strong enough.” – Og Mandingo