Saturday- UB Vol + 7/7’s

A. Legless Rope Climb, 1/min for 7-8 minutes **Add 1 min to last week (note minutes completed)

B. Strict HSPU’s @ 5” deficit, 3/min for 5-7 min **Add 1 min to last week (note minutes completed)

+

7 min @ 95%

15 Shoulder to OH, 115#

12 GH Sit Ups

9 Burpees

Rest 7 min

7 min @ 95%

12 Cal Row

12 Power Snatch, 75#

12 Ring Push Ups

Rest 7 min

7 min @ 95%

5 Squat Cleans, 165# (singles)

5 Muscle Ups

5 Box Jumps, 30”

A. Done 8 mins

B. Done 7 mins

Metcon 1

3+4 stoh

Metcon 2

3+ 12 cals

Metcon 3

3+ 3 cleans