Super Charged Sunday!

Metcon

Ten Rounds for time of: 

200 Meter Run 

5 Strict Pullups 

10 Hand Release Push Ups 

15 Air Squats 

*Murph Prep

Lane

5 Rounds for Max Reps

Hang Power Snatches (3/4 Bodyweight)

Handstand Push-Ups

Rest as needed between rounds.

Tom 

AMRAP in 25 minutes

7 Muscle-Ups

11 Thrusters (155/105 lb)

14 Toes-to-Bar