Mission Fitness – cross training
Strength (AMRAP – Rounds and Reps)
8 min EMOM
2-3 Muscle Ups (ring or bar)
4-5 Strict Pullups (with vest if possible)
6-8 Kipping Pullups (with vest if possible)
8-10 Australian Pullups
Metcon (Time)
20 min Time Cap
Rx+
4 Rounds
200 meter run
12 GHD Situps or 15 Toes to Bar
-into-
50 Dumbbell Snatches (60/40)
RX
4 Rounds
200 meter run
12 Toes to Bar
-into-
50 Snatches (50/35)
Scaled
4 Rounds
200 meter run
15 knees to chest
-into-
40 Dumbbell Snatch (35/25)
Mobility
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)