Mission Fitness – cross training

Clean Complex (6 Rounds for weight)

Every 90 sec for 6 Rounds:

2 Power Cleans + 1 Hang Power or Squat Clean @ 65 – 70%

Metcon (10 Rounds for time)

14 Min Time Cap:

RX+:

10 Rounds For Time:

3 Bar Muscle Ups

30 Double Unders

RX:

10 Rounds For Time:

3 Pull ups

30 Double Unders

Scaled:

10 Rounds For Time:

3 Jumping or Banded Pull ups

60 Single Unders
keep transitions fast!