GROUP WARM-UP
3 x :30 Bike/:15 second rest
3 x :30 Dumbbell snatch/:15 second rest (lighter than what’s being used in workout)
3 x :30 strict pull ups/:15 rest
*for quality not max reps, break as needed

METCON
80/70 calorie bike
40 dumbbell snatches 50/35
10 Bar muscle ups (Masters 15 chest-to-bar pull-ups)
40 dumbbell snatches 50/35
80 calorie row
*25 minute time cap

ALTERNATE METCON
50 calorie bike
30 dumbbell snatches
10 ring rows
30 dumbbell snatches
50 calorie row

MIDLINE
1 sets of:
150ft suitcase carry, each arm
:45sec plank left
:45sec plank right

MOBILITY
2:00 box stretch
1:00 each side twisted cross
1:00 passive bar hang

HAPPY BIRTHDAY (Sunday) to WINKY!