Gymnastic

TIMECAP: 10:00

Level 3– 30 Muscle-Ups For Time
Level 2- 10 MIN AMRAP M.UPS or Progression (Stop at 30)
Level 1: 10 MIN AMRAP: 2-5 Strict Pull-ups + Dips/Push-ups

METCON

”Helen meets Karen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings 24/16kg,  20/12kg, 16/8kg
12 Pull ups/ 24 Jumping Pull Ups
50 Wall Balls 20/14