Saturday- UB Vol + 7/7’s

A. Legless Rope Climb, 1/min for 9 minutes **Add 1 min to last week (note minutes completed)

B. Strict HSPU’s @ 5” deficit, 3/min for 8-9 min **Add 1 min to last week (note minutes completed)

+

7 min @ 95%

20 Cals Bike

20 Pull-Ups

Rest 7 min

7 min @ 95%

15 Cal Row

7 Burpees over Rower

15 Shoulder to OH, 95#

Rest 7 min

7 min @ 95%

5 Deadlifts, 305#

5 Muscle Ups

5 Box Jumps, 36”

Metcon 1

2 rounds +20 cals

Metcon 2

2 rounds+ 7 STOH

Metcon 3

2 rounds + 4 MUs

Class was using the AD so I started with metcon 2 then 1 then 3