AC MET CON
Warm Up
2:00 Row
Into
2 ROUNDS
8 Scap Pull-Ups
8 Tuck Ups
8 Bent Over Row
8 Up-Downs*
*Perform 6 Burpees in the second round.
Skill
ON A 12:00 RUNNING CLOCK
Practice Bar Muscle-Ups
*Focus on Hips to Bar
Workout
FOR TIME
72/58 Cal Row*
48 Toes to Bar
24 Renegade Row
12 Burpee Bar Muscle-Ups
*7:00 max time to accomplish