Metcon: (25 min cap)

Rx

For time

60 cal row

45 overhead squats, 145/100

30 muscle-ups(no bar muscle-ups)

*sub a variation of the ring muscle-up or 2 ring row + 2 ring dips

 

Intermediate

For time

45 cal row

30 overhead squats

20 pull-ups

20 push-ups

 

Beginner

For time

30 cal row

21 overhead squats

15 pull-ups

15 push-ups

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