0:00--12:00
Banded 5s

-into-

2 Rounds
1:30 Machine (OR Jog)
15 banded air squat
8/8 Single Arm Ring Row
10 Half kneeling Single arm dumbbell press R/L

-into-

Workout Prep:
2 Round
2 Muscle Up
10 Thruster (Empty Barbell)

15:00-36:00

For time:
7/5 Bar Muscle-Ups
35 Thrusters (95/65)
7/5 Bar Muscle-Ups

-Rest 3:00-

For Time:
6/4 Bar Muscle-Ups
24 Thrusters (115/80)
6/4 Bar Muscle-Ups

-Rest 3:00-

For Time:
5/3 Bar Muscle-Ups
15 Thrusters (135/95)
5/3 Bar Muscle-Ups

TARGET SCORE
Target Time each set: 4-5 minutes

Time Cap each set: 6 minutes

STIMULUS
This a "sprint like" chipper that we want to really push the bigger sets and aim to keep sub 5 minutes if possible!

This is going to hurt. You may have Fran Lung and will have a lot of lactic acid build up

WORKOUT STRATEGY & FLOW
Bar muscle ups: The goal is unbroken on the first set and if possible hang on for the 2nd as well! Focus on a quick turnover so we can get to that dip fast!

Thruster: Aim to hit the first workout in 2-3 sets. No more than 4 sets throughout, or bump the weight down.

SCALING
The Scaling aim is to keep C2B in 1-2 sets and thrusters in 2-3 sets within the target time!

Scale to finish near the target score:
For Time
15/12 C2B
35 Thruster (75lb/55lb)
15/12 C2B

-Rest 1:30-

For Time:
12/9 C2B
24 Thruster (95lb/65lb)
12/9 C2B

-Rest 1:30-

For Time:
9/6 C2B
15 Thruster (115lb/80lb)
9/6 C2B

3x3 @70-80%
3x2 @75%-85%
3x1 @80-90%+

36:00-52:00

5x3 @ 100%+
Maintain positions!

52:00-60:00