Chipper/Strength/Rowing n MU metcon

AM

For the time:

• Run 400m
• 30 Wall balls @ 9kg/10 ft target
• 20 Toes to bar
• 30 Box jumps @ 24"
• 20 SDHP @ 47.5kg
• 30 Burpees
• 20 Shoulder to Overhead @ 60kg
• 3 Rope climbs @ 15ft

08:30 Rx'd

PM

Back Squat @ 122.5kg  - 5, 5, 10
Shoulder press @ 55kg - 5,5,8

rest 10 minutes

3 Rounds for time:

• 10 Muscle up
• Row 1k

16:21 Rx'd, first set of MU's unbroken, then 3+4+3/ 5+2+2+1