30s Assault bike
10 Reverse fly’s on crossover symmetry
10 Straight arm push-down on crossover symmetry
20 Calf pumps
7 Rounds for time:
15 Kettlebell swings 24/16kg
5 Burpee box jump overs 24/20″
RX+ is 5 Bar muscle-ups instead of burpee box jump overs.
Note: this is only an appropriate choice if you can hit a bar muscle-up 9 out of 10 times. If there is a ‘coin-toss chance’ then you will get more out of the burpee box jump overs.
You may scale the reps of bar MU back to 3, but again, you should have a high (almost 100%) success rate.
EMOM 7 mins: 2 Power snatches.
Build to a heavy (but not maximal) double. Hold this weight across.
200m Farmer’s carry 32/24kg
200m Yoke carry (empty)