FRIDAY

There it is! 22.3! Thrusters, pull-ups, chest to bars, double unders and muscle ups. We’re ready!

Take a rest day to get ready or come in and hit the emotm. We’re going to hit some low rep DU’s. This will not fatigue you for Saturday. It will give you an opportunity to refine.

Part A

3 Rounds

10 Single Unders, 10 Double Unders, 10 Single Unders

10 Alt Shoulder touches

5 Kipping Swings

Part B

AMRAP 12

10 Cal Row

15 Abmat Situps

10 Alt Box Step Ups 20″

Part C

EMOTM 16

Minute 1

12/8

12/8 Cal Assault Bike

Minute 2

15 DU’s

10 Wall Balls 20/14

Minute 3

15/12 Cal Row

Minute 4 Rest