Friday Double Games
10 Rounds for time
10 DBBP @2x30Kg
10 Ring Dips
10 Cals Assault Bike Arms Only.

🤢

15K meter

5 rounds for time:
10 C2B
10 Ring Dips
10 Power Clean
400m Run

Up to 3x3

For time:
50 wall-ball shots, 20-lb. ball
70KG clean, 30 reps
15 muscle-ups

Sub 15 muscle-ups for 30 Ring Dips

For time:

• 9 bar muscle-ups
• 21 push jerks, 115 lb.
• 7 bar muscle-ups
• 15 push jerks, 115 lb.
• 5 bar muscle-ups
• 9 push jerks, 115 lb.

Round The Month- March.
3 rounds and 50Ghd sit up buy out. Ran first two laps at 70% to protect the calf, but held up fine 👍
1 round is 50 dips, 50 squats and 900 metre run.

STRICT RING MUSCLE UP AHAP 3-3-3-3-3
SCALED STRICT RING PULL UP FALSE GRIP AHAP

Clean and jerk 1 rep max 2 waves.

3 RFT
30 squat cleans (95/65#)
30 pull-ups
800m run