Skill : Kipping: Pull Ups/BMU

MetCon:

“Frantasy Land”

For Time

21-15-9 reps of:

Thrusters (42.5/30 kg)

Pull-Ups

 

15-12-9 reps of:

Thrusters (50/40 kg)

Chest-to-Bar Pull-Ups

 

12-9-6 reps of:

Thrusters (60/45kg)

Bar Muscle-Ups

 

Endurance:

 

“Holleyman”

30 rounds for time of:

5 Wall ball shots, 20/14 pound ball

3 Handstand push-ups

1 Power clean (100/80)

 

Scaling options: Pike Pushups/Push press, 70%1RM clean/Heavy DL