Warmup:
Coach’s warmup
-then-
30 Band pull-aparts
Skill:
Bar Muscle-up/CTB Pull-ups
Metcon:
12:00 AMRAP
10 C2B Pull-ups (5R+5L Mixed Grip)
10 Landmine Thrusters
Competitors:
Accumulate:
30/15 Strict Rope Pull-ups
45s Rest
70/50 Strict Push-ups
Rest as needed
*Decide how to split the sets, keep sets and rest the same
Goal 15:00
-then-
Accumulate 5:00 Wall Sit