AC Met Con
Warm Up
AMRAP x 7 MINUTES
7/7 SA False Grip Ring Rows
8 Step-Ups
9 Tuck-Ups
1:00 Jumping Jacks
Workout
12 ROUNDS FOR TIME
4 Up-Down Box Climb Overs *
2 Ring or Bar Muscle-Up
*Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. Option to add 1-2 additional 45lbplates to top of the box to increase height.
RMU Option 1: Jumping RMU or BMU
RMU Option 2: Chest to Bar Pull-Ups
Finisher
IN TEAMS OF 2
FOR TIME
100 Slam Balls
100 Burpees