Super Charged Sunday!

Metcon

Coffland  

For time:

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

– 800-m run

– 30 push-ups

“AMANDA .45” 

13-11-9-7-5 Reps for Time

Muscle-Ups

Squat Snatches (135/95 lb)

Time cap: 13 minutes for males, 15 minutes for females

Every 6 minutes, for 36 minutes (6 sets) for times:

10 Ring Dips 

20 Dumbbell Push Press (40/25lbs)

30 Goblet Squats (32/24kg)

40 Kettlebell Deadlift (32/24kg)

50 Double Unders