HEAVY DAY

RX
Sumo deadlift
1 1 1 1 1 1
3 min rest

Scaled
Sumo deadlifts
5 x 10-15 reps
90-120 sec rest

Sprint

RX
For time:
100 Med ball cleans 9/6kg

Target: <5 min
Time cap: 8 min

Scaled
For time:
50 or 75 Med ball cleans

GYMNASTICS

Skill: Bar muscle up

METCON

RX
5 rounds for time:
1 Bar muscle up
10 Ring dips
15 V-ups

Scaled
5 Rounds for time:
5 C2B/pull ups
10 Dips
15 Tuck ups

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