Semi Pro


Muscle Ups
Spend 12 Minutes Practicing Muscle up Technique and improving capacity. 

3 Rounds
30 Wall-Balls
25 Cal Row
20 DB Snatch
*This piece can be attacked 2 ways. Use it as active recovery and movement prep for the open, or go HAM and attack it. If you choose to attack it push the row pace aggressively. 
Level 3- 50/35, 20/14
Level 2- 35/25, 20/14
Level 1- DB snatch and wall-balls in 2 sets or less on each round