201207

Warm-up
Warm-up
3 rounds, not for time of:
25 jumping jacks
10 shoulder pass throughs, pvc pipe
5 band pull aparts
5 scap pull-ups
5 kip swings
5 ring rows
5-10 push-ups
10-20 sec handstand hold against wall

*Ensure you are fully warmed-up before beginning the workout.

Metcon Rx
Metcon
3 rounds for time of:
5 Bar Muscle-ups
10 Shoulder Taps
15 Burpees

Rest 5 mins before part 2…
Metcon (Time)
2 rounds for time of:
5 Bar Muscle-ups
10 Shoulder Taps
15 Burpees

Super Fitness Robot time: 
7:30 or less for 3 rounds.
5:00 or less for 2 rounds.

More Likely time:
12:00 or less for 3 rounds.
8:00 or less for 2 rounds.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon (Time)
3 rounds for time of:
5 Low Ring Muscle-ups
1 Around-the-Box Rotation
15 Burpees

5 Low Ring Muscle-ups or 10 Pull-ups/Ring Rows
Around-the-Box Rotations- in plank or pike position

Rest 5 mins before part 2…

Metcon (Time)
2 rounds for time of:
5 Low Ring Muscle-ups
1 Around-the-Box Rotation
15 Burpees

5 Low Ring Muscle-ups or 10 Pull-ups/Ring Rows
Around-the-Box Rotations- in plank or pike position

No Equipment Workout
Metcon (Time)
7 rounds for time of:
Run, 300 m
Handstand Walk, 10 m

Optional Accessory Work
Single Arm Row (12-12-12-12)
3-4×8-12 reps per arm

Use the heaviest weight you can for each set.
Rest as needed between sets.

Cool Down
Warm-up
Straddle Stretch
Hold 1-2 mins.

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.