Teams of 3 – 40 min cap Buy In 100/70 cal bike Then: 3RFT 50 Box jump overs 24/20 | 20″/16″ | Step Overs 50 Power cleans 155/105 | 135/95 | 95/65 50 Toes to bar | K2E | Knee Raise 50 Push jerks 155/105 | 135/95 | 95/65 Cash Out 100/70 Cal Row
This weight should be slightly heavier than we’re used to cycle which is why we have teams of 3. We should be SPRINTING the cashin/cashout and pushing the pace on the movements knowing we have a 1:2 rest ratio.
For Time: 30 min cap 2 Rounds: 5 Strict Pull Ups | Assisted PU | Ring Row 10 Strict HSPU | 1-2 Mats | Pike Push Ups 15 Back Squats 135/95 | 115/85 | 95/65 Into 3 Rounds: 5 Chest-to-bar pull ups | Jumping C2B | Assisted PU 10 Hand Release Push Ups 15 Back Squatas 95/65 | 75/55 | 45/35 Into 5 Rounds: 5 Pull Ups | Jumping/assisted PU | Ring Rows 10 Push Ups 15 Air Squats
We’re taking a play on Murph here, in which we’ll start with shorter, harder rounds and add rounds while reducing difficulty until we’re doing 5 rounds of cindy.
