3. Met-Con
For Time:
21-15-9
Calories on Assault Bike
Ring Dips
Deadlift 275/185lbs
Time: 10:01
Dl 6-5-5-5, 6-5-4, 9
Dips 11-10, 6-5-4, 5-4
4. Interval
AMRAP 3:00 x 4
30 Shoulder to Overhead 115/75lbs
30/24 Calorie Row
Max Bar Muscle Ups in remaining time
Rest 2:00
R1: 3. Mu. S2o as 15-10-5
R2: 5 mu bit i had 10 min rest btw 1 and 2 cuz JB got hurt and I had to change a diaper. S2o as 15-10-5.
R3: 20 cal , s2o as 10-6-5-5-4
R4: 20 cal s2o as 10-6-5-5-4
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