Tuesday

A) Group stretch / warm-up

B) Karen/Grace Twist - For time
Start with:
1) Karen
150 Wall Balls (20/14)
* Every time you drop the med ball, move onto:

2) Grace
30 Clean & Jerks (135/95)
* Every time you drop the barbell, move onto:

3) Max effort Pull Ups
* Every time you drop from the pull up bar, move back to Karen

* Continue this cycle until all reps of Karen & Grace are completed
* If you finish Grace before Karen (or vice versa), go to Max effort Pull Ups
* Two scores = Time completed Karen/Grace and Total # of Pull Ups

Monday

A) Week 4 - OHS
E2MO2M - 6 minutes
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
* Percentages based off of 90% of 1RM

B) For time
5 Strict Muscle Ups (Scaled = 5 Strict Pull Ups)
50 Double Unders (3: 1 Singles)
4 Strict Muscle Ups (4 Strict Pull Ups)
40 Double Unders
3 Strict Muscle Ups (3 Strict Pull Ups)
30 Double Unders
2 Strict Muscle Ups (2 Strict Pull Ups)
20 Double Unders
1 Strict Muscle Up (1 Strict Pull Up)
10 Double Unders

* Workout courtesy of Mainsite