WOD:
5 minute AMRAP of:
3 Muscle ups
6 Thrusters @ 135/95
Rest 2 minutes
5 minute AMRAP of:
25 Double unders
8 Burpees
Post number of rounds/reps completed for each AMRAP.
SCALES:
Gold
5 minute AMRAP of:
3 Chest to bar pullups
3 Pushups
6 Thrusters @ 115/75
Rest 2 minutes
5 minute AMRAP of:
25 Double unders
8 Burpees
Silver
5 minute AMRAP of:
3 Pullups
3 Pushups
6 Thrusters @ 95/55
Rest 2 minutes
5 minute AMRAP of:
25 Double unders or 50 singles
8 Burpees
Bronze
5 minute AMRAP of:
3 Ring rows
3 Pushups
6 Thrusters @ 75/35
Rest 2 minutes
5 minute AMRAP of:
25 Double unders or 50 singles
8 Burpees
WARMUP:
Dynamic warmup
MOBILITY OR SKILL WORK:
Skill Work
12 minutes to practice one of the following:
Muscle up
Double unders
Prowler push