Strength
2×3 Big BMU kips, as
singles
2×3 Big Kips + Knees
up
then,
2 sets of 1-4 BMU

METCON
Gymnastics Retest
“Buzz Smiteyear”
AMRAP 16 Minutes
Row 800/700m
60 Box Jump Overs 24/20″
40 Chest to Bar Pull Ups
40 Thrusters 95/65lbs
20 Bar Muscle Ups

Scaled
AMRAP 16 Minutes
Row 800/700m
60 Box Jump Overs 20/16″
40 Pull Ups
40 Thrusters 75/55lbs
20 Chest to Bar Pull Ups

Beginner
AMRAP 16 Minutes
Row 600/500m
40 Hops over Barbell
30 Jumping Pull Ups
30 Thrusters 45/35lbs
20 Ring Rows or Banded Pull Ups
(most challenging version of
pulling possible

BOOTCAMP
24 min AMRAP

15 Sit Ups

15 Wallballs

30 Double/single Unders
1 min rest.

BARBELL
Hang Squat Snatch
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