Week 3 Day 3
Weighted Pull-ups (5×3 Build to Heavy Triple in 5 Sets. Score Heaviest Set. ONLY STRICT, NO KIPPING.)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
25 Box Jump Over Buy In
10 Ab Mat Sit-ups
10 Kettle Bell Swings
5 Burpee Pull Ups
Rx+: 30/24 GHD 70/50 Muscle Ups Athlete Choice
Rx: 24/20 50/35
S: Box As Need 35/25 Jumping Pull Up
If you do not have pull ups, use banded pull up with least resistance.