Metcon (For Time)

10 Bar Muscle up(Scale-3-dips/3-Pushups)
20 Shoulder to Overhead (95/65)
30 Pull up
40 GHD Sit Up(Scale-Ab Mat Sit-ups)
50 Push Up
40 GHD Sit Up(Scale-Ab Mat Sit-ups)
30 Pull up
20 Shoulder to Overhead (95/65)
10 Bar Muscle up(Scale-3-dips/3-Pushups)

25 Min Time Cap

Metcon (Not for Time)
3 Rds
25 Hip Extension
Rest 1 Min between Rounds

WORKOUT OF THE DAY